141215 ~ Last Week For Donations

Good Friends and Dodgeball!

What a great night last night at the Canuck Christmas Social!! We ducked, dogged, then dived into our delicious meal with great friends.  Thank you to all of those who attended, and for those who could not make it.....We missed you!!!

Congratulations to our Platform Assassins Coach Ade, Jeff, Matt, Akari, and Fernando for a great showing at the Quinte Holiday Classic on Dec. 13th.  This was the first ever Weightlifting competition for Coach Ade and Fernendo, and they represented very well!! Keep up the great work!

Today marks the lest week of our Wendler Strength Cycle!!   Let's go and hit some multiple reps at that Phase 3 95%!!  Next week (Before Christmas) will be a maxout week!!  Time to visit PR City for the Holidays!!!

This is our last week to bring in donations for the Thomson Family Christmas Basket!  We are still in need of New Unwrapped Christmas Gifts for each member (or the family as a whole), and more food (You can never get enough food).  Please dig deep into your cupboards and pantry, and help us give the Thompson's a Christmas they will never forget!!!

Strength:

Wendler Phase 3: Week 4

Deadlift

Every 90s x 3 min

5 @ 75%

3 @ 85%

1+ @ 95%

Bench Press

Every 90s x 3 min

5 @ 75%

3 @ 85%

1+ @ 95%

Conditioning:

"The Defecit Ladder"

AMRAP 9 min

2...4...6...8...10...etc.

Pullups

S2O (115/75#)

Wall Ball (20/14#)

(score total reps and last completed round)

Rest 2 min

AMRAP 9 min

It's a surprise!

Cash Out

3 x 30 Cal Row

1:1 Work to Rest Ratio

 

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