Monthly Match

Thanks to everyone who came on out for our first ever Monthly Match. It was a huge success and a pretty good time too.

We will be running one of these events on the last Friday of every month. So our next one will be  Friday June 27th 6:15.

This will replace the 6:00 class on the given day. The workout will remain unknown until 6:15. The workouts are scaleable and fun, no harder than anything you will see in a regular class guys. 

See you guys out there next time. 

Tom

Thursday

Warm-up:

2 rounds:

20 Good Mornings (with a barbell)
10/10 Bowler Squats
10 squats with a narrow stance
10 squats with a wide stance
Light 400 meter row

Strength:

1). 3 x 15 Dimmel Deadlifts

Dimmel deadlifts are deadlifts where you stop below the knee. Each rep, simply bring the bar just below your knee and then quickly fire your glutes, squeeze your butt cheeks together and stand back up aggressively. Dimmel deadlifts are a great way to work on the top half of your deadlift. Also, since you’ll be under tension the whole time, they’re great for building hamstring strength. Keep your chest proud and remember to squeeze your ass cheeks together hard.

We’re starting this week with 3 sets of 15. Aim to do these at 50% of your 1 rep max. Next week, we’ll be moving to sets of 20, the following week sets of 25, and the last week we’ll be doing 2 sets of 30. If you don’t feel your hamstrings screaming at you at the end of a high-rep dimmel deadlift set, you’re likely doing something wrong.

Check out this video for further information. Listen to the coach – he’s got some pzzzaaazz!

2). Weighted Glute Bridge Holds (10 seconds on, 10 seconds off times 10. Rest 2 minutes and REPEAT)

**Coaches, make sure everyone does these together. You will call them up and down.

Put some weight on the bar (somewhere between 75 and 135 lb.). It’s a regular glute bridge, except you’re holding at the top of the bridge for 10 seconds. Then c’mon back down and rest for 10 seconds. Repeat 10 times! Then rest two minutes. Then repeat the 10 sets of 10 a second time. We’ll be doing this once a week this month, so start conservatively this week and plan to go a little heavier next week.

Here’s a video for further clarification. Although this guy isn’t pausing for 10 seconds at the top like the rest of you will be doing.

Workout: Sprint Christine

1 Christine Round:

500 meter row
12 bodyweight deadlifts
21 box jumps

For time!