I will make sure to have a sign up sheet at the gym tomorrow for all those that want to take part in the team series. Throw you and your partners name up there. If you don't have a partner yet and are wanting to take part throw you name up there and I'm sure we can find another person looking to take part. Also it would be fun to try and have us all do it on the same day once it begins. That way we will have the group to motivate each other as well as make judging easier. Anyway the sheet will be on the wall next to the small chalk board. 

Workout of the Day:

1) Coach led Warm-up

2) For time complete
800m Run
40 Burpees
400m Run
30 Burpees
800m Run
20 Burpees
400m Run
10 Burpees

3) Mobility/Stretching

Competition Programming:

1) Bench Press
1x5@75%, 1x5@ 80%, 2x3@ 85%, 2x2@ 90%, 2x1@ 92.5%

2) Accessories
1.  3x7 close grip Bench Heavier than last week
2.  3x10 Skull crushers AHAP

3) 10 Minute AMRAP of
5 Strict Pull-ups
10 Strict Dips
15 Calorie Cycle

Notes: Wear a vest for the cond effort

4a) 4x15 GHD Situps
4b) 4x20 Russian Twists using a KB AHAP

5) Mobility/Stretching

2 comments (Add your own)

1. KIRAdalm wrote:
To determine internal swelling is difficult enough, therefore, consequently, they influence the body for a long time, which threatens the normal fetus. Fluids are dangerous because they break blood circulation. Similar situation leads to worsening feeding and the breath baby, created hypoxia.
Fighting such a pathology should be done with the help of correction feeding and special exercises so that fluid does not stay tissues. If expectant mother is resting, then under the feet preferably put a cushion or pillow to improve the blood circulation of tired legs. Do not long time to sit or stand, as this leads to stagnation in the body. It is recommended that the knee-elbow position several times a day in order to increase blood flow.
how to reduce swelling during pregnancy

Mon, July 9, 2018 @ 7:46 AM

2. Mirkatomy wrote:
Peels help to escape from the greater part old amendments of the skin layer. effects effective at any time, suitable for skin of any species. After superficial exfoliation disappear minor wrinkles, skin area becomes young, smooth. Rehabilitation – three days. an Average peeling efficiently struggles wrinkles (expression, age, affects small scars, eliminates age spots.
Recovery – 7 days. Deep peeling performing in the beauty medical facilities. This is maximum effective procedure, although requires long period recovery – about month.
deep chemical peel before and after

Wed, July 25, 2018 @ 9:55 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277