9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

March 24, 2014

March 23, 2014

This week starts a new training cycle with a focused goal and here is what to expect. Expect to squat, a lot. Expect to get strong. Expect to find the limit of your comfort zone and blow right past it. For the next 9-12 weeks, we are going to focus on getting as strong as possible. We will squat twice a week, lift weights, and continue to generally move heavy things. Don’t worry conditioning will not be sacrificed. We will still hit plenty of it.

That being said, time will be tight in class. We will have to move with a purpose during warm ups and getting set up, or you will fall behind. Also with all this strength training, I do not want to hear anything close to “ I don’t want to get bulky” or “I don’t like lifting weights” or “I just want to lose weight”. For one, if you don’t like lifting weights, then join Planet Fitness. Secondly, Our style of training will not make you bulky (I can bore you with science on that stuff later). Lastly, you need muscle to burn fat unless you want to look like third world country/ poverty skinny. Remember skinny looks good in clothes but fit looks good naked.

Following this cycle of getting beast- mode strong, we will go into a conditioning cycle like you have never felt before. So, big things are coming. I just need your cooperation in class and consistent attendance. The most important training days in the gym will be Monday and Thursday. Those will be dedicated squat days. If you miss a day, let coach know and you need to make it up. It is crucial that you get those two squat days in. Also I would prefer that everyone gets a minimum of three to four days of training per week.

 Warm Up:

2x Hip Mobility, 20 Ham Kicks, 5 Stripper Stretch,

3x 5 Wall Squat, 5 Goblet Squat, 10 KB Swing

ALL LEVELS

1) 15 min: Establish 1 Rep Max Back Squat

rest 5 min

2) 15 Min: Establish 1 Rep Max Front Squat

3) 1 attempt at max plank Hold

followed immediately by

100 Ab Mat Sit Ups

* KEEP TRACK OF YOUR NUMBERS

 

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