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October 3, 2018

2
Oct

October 3, 2018

GROUP WARMUP
5 minute AMRAP –
3 Box jump overs
5 Shoulder-to-overhead
:30 Air bike

THRESHOLD TEST
3 rounds of:
3:00 on / 1:00 off
18/15 Calories air bike
10 Burpee box jump overs 24/20
40 Shoulder to overhead RX 135/95; Intermediate 115/75; Master55+ 105/55
*If you finish all 40 reps of shoulder-to-overhead within the 3:00 “on,” you are done. If not, you will rest 1:00 and complete the remaining reps of shoulder to overhead in the next round.
*heats of 8 every 10 minutes

ALTERNATE THRESHOLD TEST
3 rounds of
3:00 on 1:00 off
12/8 Calories air bike
10 Burpee
30 Shoulder-to-overhead

TRIPHASIC ISOMETRIC
4 sets of:
3 Hex bar deadlift @ 75% Tempo 6 seconds hold below knee, fast up www.youtube.com/watch?v=ZFlMOoGmxwk
4 Weighted box step overs www.youtube.com/watch?v=xrwJRX8ZX4A

MOBILITY
1:00 standing hamstring stretch
1:00 passive bar hang
:30 each side pigeon stretch

Turkey Trot 

The annual Thanksgiving Day 5K Trot Against Poverty is coming up Thursday, November 22. I am gathering registrations and payment so that you can all get a discount. Each registration is $27.50 if we get a minimum of 10 people. So, please fill out a form (at the gym or download below) and bring to me with your payment by October 20. The first 1600 entries will also get a shirt. This is the largest 5K in our area and it’s a timed event!

Trot Paper Registration Form 2018 Final

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