ANNOUNCEMENTS


Friday, January 30, 2015

30 Jan Core Class (Obj: Strength & Power)



Follow the Power to the People Protocol as described above. 

Deadlift
- Set 1 @ slightly more weight then previous workout. 5 reps
- Set 2 @ 90% weight of above. 5 reps

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above. 


20 min cardio
·          SB Stairs
o    Top of stairs: Alternate pushups and SB military press 10
o    Bottom of stairs 10 SB Rows

Wednesday, January 28, 2015

28 Jan Core Class (Obj: Strength & Power)



Follow the Power to the People Protocol as described above. 

Deadlift
- Set 1 @ slightly more weight then previous workout. 5 reps
- Set 2 @ 90% weight of above. 5 reps

Weighted Pullup
·          Same as above

Barbell Sidepress
·          Same as above. 


20 minutes Partner (1 on/1 rest in Bearcrawl position)
·          SB Shouldering Squats 10 (5L/5R)
·          Pleasant Spanish 10
·          Lateral Box Jump Over 10 L/R

Monday, January 26, 2015

26 Jan Core Class (Obj: Strength & Power)



Deadlift
o    - Continue following P2P protocol


Weighted Pullup
·          Same as above

Standing DB Military Press
·          Same as above.

20 min -Partner: (A works while B rests)
·          SB Overhead Stairs Grapevines (2X)
·          Burpee Pullups 10
Combat Rope (Hip Throws) 10L/R