150226 ~ 15.1 Open Announcement Tonight @ 8 pm!!

The Big Day has come!!! 15.1 will be announced at 8 pm tonight!! In true Canuck tradition, we will continue our viewing party, followed by an epic throwdown......including Tavia, Coach Baz, Coach Ade, Megatron, Bernie, and Robin B.  If anyone else would like to join in the fun.....come on by!  I expect the throwdown to commence around 8:30 - 9 ish!! As to not disrupt classes, we will be setting up in the front area........please bring your own chair, blanket, etc.....

Please note:  The foundations and Weightlifting classes may be slightly effected over the next 5 weeks.  The 8:30pm weightlifting class will take on more of an Open Platform with a coach present to work on form and technique.  Only those signed up for the class will have access to the platforms at this time! 

As for my newbies who have no idea what this "Open" thing is about.....this is a great time to observe and be a part of the excitement......who know's....maybe next year you will be throwing down!

Strength:

Every 2 minutes, for 10 minutes (5 sets):

Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

+ 7-10 Kipping Ring Dips

i.e.Set 1 (6 @ 65% + 7-10 Kipping Ring Dips)

Then....

One set of:
Back Squat x Max Unbroken Reps @ 83% + ME UB Dips

Conditioning:

"Tabata Dumbells"

20s Work: 10s Rest x 8 Rounds

Thrusters (50/35#)
Dumbbell Situps
Alternating Hand Snatch (alternate each 20 second interval)
Alternating hand clean and jerk (alternate each 20 second interval)

Score = Total # of Reps

Cash Out:

6 x Body Weight Sled Push (length of turf)

 

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