Workout of the Day: 5.20.13

ADVANCED OLY, with Jim, 3-5pm and 7-9pm.

INTRO to OLY, with Jim, 5pm and 6pm.

ROWING, with Grog, 430pm and 530pm.

STRONGMAN, with Tim, 530pm.

RUNNING, with Ave, 630pm and 730pm.

The (FIRST of this season!) BCCC Q&A Session, with Greg at 630pm.

If you’d like to be a part of the next BCCC sign-up on the whiteboard closest to the women’s bathroom.  We’ll be referring to that list to make sure you’re privy of anything going on with this tri-annual 30-day Body Composition Change Challenge!

Kevin, in the middle of a bulgarian split squat.



MOVEMENT PREP: Foam Roll, 5 minutes. Focused Wall Quad Stretch beginning with Spiderman Set-up, 2 minutes per side (with 4 5-second pulses).

SKILL WORK: Rowing.  How does Stroke Rate factor in to power?  Row 20 strokes to see how far you get, 3 times.  Record distance for each interval.  Alternate with partners or rest 1:1.

STRENGTH: Bulgarian Split Squat Skill Work: work up to a peak set of 5 on each leg under the supervision of a coach for about 15-20 minutes.  This week the load will be “Suitcased” or held in EACH hand.


AMRAP in 5 minutes: Double Unders.  Don’t have one yet?  Practice for 5 minutes to try to get one!


Calcaneus Release, 1 min per side.

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