Training:
Warm Up with 5 minute Ride +
3x5 Wall Squat +
2x10 Air Squat +
Use Foam Roller
Then
Learn/ Work Up to Heavy Deadlift +
5x3 DL @ 80% of 1RM +
Rest 2 minutes between sets
Then
2x (1-6) Pull-Up Ladder
Then
"Cool Down" on the C2

Participants:

Tim S: DL Heavy = 205#, Work = 165#



Training:
Warm Up with 10 minute Row +
Foam Roller +
2x5 Wall Squat +
3x10 Air Squat +
3x5 Shoulder Dislocate
Then
4x (10/50) Hard AirDyne +
Rest 4 minutes +
3x (20/40) Hard AirDyne +
Rest 3 minutes +
2x (30/30) Hard AirDyne +
Rest 2 minutes +
1x (60/30) Hard AirDyne +
Recover...
Then
10 minute AirDyne @ Recovery Pace (>100cal)

Participants:

Kelsie: Ride = 59cal, 50cal, 39cal, 32cal (Final Minute)

"After reviewing Kelsie's performance today, I have concluded that she needs to attempt an 'All Out' minute on the AirDyne."



Training:
Warm Up with 10 minute Ride +
3x5 Arnold Press +
3x5 Shoulder Dislocate +
2x10 Air Squat +
3x10 Power Ball Slam @ 20#
Then
Learn Power Clean +
5x5 Power Clean @ 75# (Focus on Technique)
Then
Work Up to 80% of Deadlift 1RM +
6x1 DL @ 80% of 1RM
Rest 1-2 minutes between
Then
"KB Swing Ladder"
20# - 25# - 36# - 45# - 61#
Three Rounds
Then
"Cool Down"

Participants:

Reed: DL = 195# (80%)



Training:
Warm Up with Bike to Track +
400m Run +
Sprint Drills
Then
10x100m Sprints (Check Stride Pattern) +
Walk Back Recovery
Then
Bike Home from Track
Then
Contrast Shower

Participants:

Matt Owen: See Below

"It was great to get onto the track.  I can tell my fitness has improved as well as my work capacity.  I felt fast and light today and movement economy was good."




Pictures & Posts:

Check out our new tee shirt design featuring the AirDyne



Nate and Kara working some technique during kickboxing class this afternoon.




Reed slamming the 20# ball this afternoon.




The "KB Swing Ladder" is a fine way to end a strength session.