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.
WORKOUT OF THE DAY:
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.