11.23.13 Training Sessions

Workout 1
Locomotor Warm-up (10 minutes)
Then:
German Body Comp
A1 12-minutes of Tag Team Sprints
Rest 5 minutes (during rest do mobility work for quad/psoas)
Then:
B1 8-10x Bulgarian Split Squats (elevate back foot onto step)
B2 6-8x Semi-Supinated Chin-ups
Alternate for 12 minutes, resting as little as needed
Then:
C1 8-10x KB Front Squat @ 30X0
C2 8-10x Floor Press
Alternate for 12 minutes, rest as little as needed
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
Over the holidays reflect back on the hard work you've done this year. I commend all of your for your efforts. Being a member here isn't easy. Aside from the obvious challenges of training there are other pressures to improve. I know I expect a lot. But expecting a lot is what keep me coming to work everyday and what hopefully keeps you training hard everyday. It's important for you to know I appreciate all of you. I appreciate the time, the energy, the commitment on all levels., and the admiration you show me and this gym. I leave work every day feeling blessed and satisfied.

Over the holidays I encourage you to reflect back on the hard work you’ve put in this year. I commend all of your for your efforts. Being a member here isn’t easy. Aside from the obvious challenges of training there are other pressures. I know I expect a lot. But expecting a lot is what keeps me coming to work everyday and what hopefully keeps you training hard everyday. It’s important for you to know I appreciate all of you. I appreciate the time, the energy, the commitment on all levels, and the admiration you show me and this place we call home. I leave work every day feeling blessed and satisfied. Thank you.