Hi everyone!
We switch gears this week, leaving behind the high reps and bringing in the heavy weights. This will be week one of our intensification cycle! You will see similar movements, but we will look to push the intensity over the next 3 weeks. Our conditioning is a little scaled back this week, and our short sprints lengthen out as the focus moves to lactic endurance. I have had a few conversations this week with members just asking about the program, why do we do 2:00 rest periods after lifting? / why push a sled for 20 seconds then rest for almost 3:00? / Why isn’t every workout like a whiteboard workout?…etc.
Just a (very) quick explanation on why we do what we do. The Foundation programs set objectives are to help clients get lean, balanced, and strong. The Building program is designed to build (creative right?) on the foundation (Words are fun!) you have already established, and we aim to help clients become more powerful. We do so by bringing in more explosive movements like Olympic lifting.
One of the most common reactions we get from new members is rushed rest periods, it is all go go go! Most people believe they need 30-60 minutes of constant work in order to burn calories. Science has proven time and time again that that is not true. I am very passionate about the benefits of weight training, aside from the calorie burning that comes with it, I believe that maintaining your strength as you age is the greatest thing you can do for yourself. Ask any paramedic/nurse/fire fighter how many calls they go to just to pick someone up off the floor. Anyway, I am getting off track. Rather than me ramble on and on about it, I would encourage you to read this article. It touches on cardio, intervals, weight training, and the effects they have on your body.
Okay, lets roll!
Monday:
Foundation – TGU/Windmill/T-Spine Work + Incline Bench & Chin Ups + Dips & DB Flyes
Building – Snatch + Incline Bench & Chin Ups + Dips & DB Flyes
Tuesday:
Foundation – Deadlift + Db Lunges + Whiteboard Workout! (Rowing/Burpees)
Building – Cleans + Deadlift + Whiteboard Workout!
Wednesday:
Foundation – Bike & Rowing
Building – Rest
Thursday:
Foundation – Rest
Building – Snatch + Press & Pendlay Row + Jump Switch Lunges & Clapping Push Ups
Friday:
Foundation – Press & Pendlay Row + Front Squat + GHR
Building – P-Clean + Front Squat + GHR
Saturday:
Join Jay For A Team Workout!