Don was like, “1… and a QUARTER back squats?????”
Kyle was like, “Guys it’s not my fault”
Greg was not impressed.
Kyle was like…
Saturday, October 3rd @ 12:00pm we have a special speaker coming in to chat nutrition! Tenille (that’s my hawt wife) will be talking about the importance of proper nutrition for training, sport, and optimal body composition, and to answer questions. Many insurance companies cover services provided by a Registered Dietitian; contact Tenille for private nutrition consultation if you want a meal plan or personalized nutrition information at (204)960-3316 or tsonnichsen@gmail.com.
Next OnRamp starts October 13. This is a way to get into the program in a friendly group of other beginners. If you prefer to get started before then you can do one on one training. Contact us to get started.
The Parking Lot is Closed. The parking lot with be out of commission starting Monday morning through the end of the week. Only street parking will be available. Sorry for the inconvenience… but at least it isn’t -40 yet.
Foundation goes into week 2/4 of the new cycle. Don’t worry, those 1 1/4 squats get easier (tee hee hee)…. Building has a new cycle which is similar to the last, but not quite the same. Being keeps the good times rolling with week 3/4.
Steve, featured squatting last week, still squatting this week. TRAIN.
Monday:
Foundation – Back Squat & Pull Up + Db Steps & Face Pulls + Bike
Building – Snatch Cluster + Back Squat + Pull-ups + Step-ups + Chest supported Row + A series of short bike rides
Tuesday:
Foundation – Midline Work + Low Aerobic Output
Building – Hang Snatch + Floor Press + Snatch Grip RDL + UB/Midline circuit
Wednesday:
Foundation – BB Floor Press + Sumo Deadlift + DB Bench & Leg Curls (They’re Back!) + Curls & Paloff & FLR
Building – Rest
Thursday:
Foundation – Rest
Building – Snatch First Pull/Power Snatch combo + Front Squat & Pull Ups + BBOH Lunge + Pendlay Row + Erg
Friday:
Foundation – BB Lunges + BB Row + Push Ups + Back Ext. + WB & Row
Building – Clean + EMOM Mania (Push Up/DL/HandStand Hold/hollow) + Intervals (KBS/Bike)
Saturday:
Everyone: Midline Intervals + Biking & Burpees & Box Jump Mash Up
