April 8, 2015 admin

04/07/15

1. 5×6-8 External Rotators – ea side, rest :30 b/w arms

2. 5×6-8 DB Lunges – ea side, rest :30 b/w legs

3. EMOMx5: 20 Double Unders + 7 KB Swings

4. AMRAP 5mins: Partner Med-Ball Sit Ups


Competitor’s Program

1. Trap 3 Raise, 3010 – 1x max reps/arm at 10% of CGBP max, rest as needed b/w arms

2. Powell Raise, 3010 – 1x max reps/arm at 10% of CGBP max, rest as needed b/w arms

3. External Rotators, 3010 – 1x max reps/arm at 10% of CGBP max, rest as needed b/w arms

Notes: Round to the nearest 5lbs – for example, CGBP max = 165 (165*.10 = 16.5 – use 15lb DB).  If unable to do any reps at this weight, find the heaviest DB you can use for 8 reps per side.

4. 15mins @ 75%:

500m Row
:30/side plank
40 Double Unders

 

Congratulations to our Athlete of the Month for April….Olivia Aramendi!!


“Success is getting what you want.  Happiness is wanting what you get.” – Dale Carnegie

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