Monthly Archives: August 2016

Tuesday, August 31 Gym Open @ 6:15am

PREPARATION: Row 500m then, complete the following with an empty bar: 5 Behind the Neck Press  5 Behind the Neck Press with Split  5 Jump to Split  5 Hang Power Cleans 5 Hang Cleans 5 Hang Cleans and Split Jerk … Continue reading

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Tuesday, August 30 Gym Open @ 6:15am

it was a bonus to see so many out last night!! PREPARATION: HOW TO IMPROVE SHOULDER ROTATION Yesterday, I showed you how to increase shoulder internal rotation (IR) with a 🔴 lacrosse ball release. Some of you will require a … Continue reading

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Monday, August 29 Gym Open @ 5:15pm

It is always great to go away – it is always sweet to come home:) PREPARATION: Three rounds of: Run 1 lap 10 Goblet Squats 10 Sit Ups STRENGTH: 1 set of 10 reps of Front Squat @ 50% 1 … Continue reading

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Friday, August 19 Gym Open @ 6:15am

Melissa Bishop from Eganville qualifies for the Olympic 800m final (photo by Sean Kilpatrick) PREPARATION: Three rounds of: Row 300m 10 Incline Flyes 10 Dual DB Rows STRENGTH: Bench Press as follows: 20 reps @ 40% 12 reps @ 57.5% … Continue reading

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Thursday, August 18 Gym Open @ 6:15am

Karsten and Jordan have worked very hard this summer – and it shows! PREPARATION: 3 rounds of: Row 150m 8 Pulls from the Blocks (or Safety bars) 8 Supermans STRENGTH: Deadlift as follows: 20 reps @ 40% 12 reps @ … Continue reading

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Wednesday, August 17 Gym Open @ 6:15am

It was nice to have Geoff Kinson and his better half, Danielle, in to visit on his trip home from Vancouver. He is joined by his sis, Gillian, and Katie. PREPARATION: Row 500m easy Reverse Tabata Row  8 Rounds of … Continue reading

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Tuesday, August 16 Gym Open @ 6:15am

Sweet afternoon lift… Amelia, Keith and Les PREPARATION: Three rounds of: Row 250m 10 High Hang DB Power Cleans/8 Hang DB Cleans/6 DB Cleans (change each round to next set) STRENGTH: Every 90 seconds, for 4 and 1/2 minutes (3 … Continue reading

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