150322 ~ The New Year is Coming!

This is it!! The last week of the Open!!! Where have the last 5 weeks gone?!?!  For many, this has been a learning experience......what do you need to work on this year?  What a great time to set some goals and have them ready for the unveiling of our new and improved goals board! 

The 2016 training season starts in a week....back to strength & skill cycles and all the other fun that is a part of Canuck Programming!!  We also have a number of Seminar's/Programs coming up to help us all with our skills.  Please make note of the following dates:

Tuesday March 24th - Strict MU Progression Seminar with Coach Kirsty (6:30 pm Gymnastics Class).  This will mark the beginning of a dedicated month of MU progressions.  If you were "so close" in 15.3 or hit your 1st but want to know how to develop your strength and efficiency in the skill, try not to miss this class!!

John North is Coming!!!! Attitude Nation Level 1 Weightlifting Seminar - Sunday June 14th. $200USD http://www.theattitudenation.com/#!levelone/c2hw

Catalyst Weightlifting Seminar: Aug 1 & 2nd - $500 US for Certificate, $1000 US for Level 1 Certification http://www.catalystathletics.com/olympic-weightlifting-seminars/seminars/

Special Announcement!!! 

Open Saturday Heats for workout 15.5 will begin at 12:00 this week!! 

Strength:

Backsquat:

Every 2 min x 10 min

10 @ 50%

8 @ 70%

6 @ 75%

4 @ 80%

4 @ 85%

4+ @ 90%

Skill:

Every 90s x 6 min

4-8 Bar Muscle Ups

or

8-10 C2B Pullups

or

4-6 Strict Pullup

Goal is to be able to string at least 3-5 together.  Do not move to the next progression until you can!

Conditioning:

"Macho Man"

12 min AMRAP

EMOM for as long as possible:

3 Cleans (185/135#)

3 Front Squats

3 Jerks

** If you can no longer continue in the EMOM, AMRAP for the remaining time.**

Record how far you made it in the EMOM, then your total number of completed rnds.

Cash Out:

2 x 1200m row

Rest 1:1

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