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Monday, 1-26-2015

25
Jan

Monday, 1-26-2015

Alright you fitness lovers!  This week we will be incorporating heavy singles into our regular strength template.  These singles do not have to be new 1rep maxes or new personal bests.  The singles should range between 90-95% of your current 1RM and adjust based on how you are feeling for the day (feeling great? Then work up to 105%).  Each day will follow a 7-5-3-3-1-1 rep scheme (consider the 7 & 5 to be your warm-up sets).
 
Workout of the Day
Back Squat   7-5-3-3-1-1
 
then,
 
Every 2min for 12min (Six rounds total)
3 Squat Clean Thrusters 165/110
30 Double Unders
Max Effort Burpees
 
*Score = Total Number of Burpees Completed
*Rx+ Option: Alternate rounds between Muscle-Ups & Burpees
Post your scores to the Whiteboard.
 
Got my first taste of a true swim meet with the Sappey’s on Sunday to watch ACF Teen Mega Star, Ben S, and his Team, Rocky Mountain Thunder, compete.  The RMT team has been training for months now with us at ACF and their developed strength & conditioning has been translating well into the pool:

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