Tasha posted this message to Facebook last week about Wednesday nights training session:
“Tonight’s workout awesome…I really enjoyed this evening..lot’s of fun! I was soaked after the conditioning!! I really pushed myself…:) I’m looking forward to Saturday! May=Marvelous.”
I am inclined to say that Miss Tasha is CORRECT! May is going to be lot’s of fun as we focus on fine tuning our skills and getting stronger at our compound lifts. As you all know, we have 3 training sessions throughout the week: (A) Day (Mon/Tues), (B) Day (Weds/Thurs) and (C) Day (Saturday). Starting this month I am going to list the rough outline of our monthly sessions so that you can have an idea of what you’re in for (or what you missed!)
May Training Sessions
SESSION A
1a-TGU 1/1, Light, Medium, Heavy
1b-TRX row
1c-2 leg glute bridge (beginner) or 1 leg glute bridge (advanced)
2a-Pressing ladders: Heavy, Medium, Light
2b-Deadlifts, Trap Bar, Straight Bar or Kettlebelles
3-Beginner: Goblet Squat ladder with Airdyne Bike sprints
Advanced: 2 Arm Swings heavy, 2 Arm Swings light, goblet squats
SESSION B
1a-TGU 1/1, Light, Medium, Heavy
1b-Core (plank progressions, body saw, rollouts etc)
1c-Pushups
2a-Pullups/Chinups (or negatives/hangs for beginners)
2b-Beginners: Reverse Lunge or Goblet Squat
Advanced: 1 leg Squat or Reverse Lunge
3-Beginner: Medicine Ball Slams and Airdyne Bike Sprints
Advanced: Double Push Press or Double Snatch ladders, 1 Arm Swing ladders
SESSION C
8 am Group:
1a-full tgu
1b-overhead carry
1c-practice double cleans
2a-practice 1 asw
2b-suitcase DL
3a-Single or double bell complex: clean/press/squat
The focus here is STRENGTH not conditioning so slow and controlled
3b-TRX rows, focus is on extreme shoulder blade retraction!
4-Swing ladder we go/ you go, start at 20 and go all the way down to 10 (20/19/18…)
9 am Group:
1-tgu to windmills and back down
2-double jerk or double snatch for POWER!
3a-1 leg dead lift
3b-bottom up press
4-conditioning: 4 stations
slams/goblet squat/double kb swing/bike or curve
See you in class!!!