Ready to Run Seminar
If you are plagued with running related pain, and find this movement extremely difficult, sign yourself up for our Ready to Run Seminar on Wednesday, 5/8 at 5:40pm. Free for all 802 members.
- Keith White and Kim Lord will lead you through mobility drills, warm-up and teach/analyze form and technique of all runners.
- Sign-Up on Push Press
The Mobility
The Warm-up + Coach led
3 roundsor 6:00
- Upright Row
- Reverse Lunge with Back rack press
- PVC Strict Press, Push-Press, Push-Jerk
- PVC Reverse Lunge +Toe Touch
- PVC Front Squat
The Strength
The Met-Con
- The shuttle runs and toes to bar reps stay the same the entire work-out.
- The Cleans follow an Up Ladder, Down Ladder rep scheme with the weight changing mid-way through.
- For the shuttle runs.....You will start at the garage door. Run straight ahead to the 50m mark that is in the gravel (not the one we did last week near the circle). TOUCH DOWN, then run back to the garage door. TOUCH DOWN, then run to the 25m mark, TOUCH DOWN, then run through the door to the rig for your TTB/KAH/Toe Raises
- On the first set, you will perform 1 Squat Clean, then repeat it all over again, this time doing 2 squat cleans.
- When the set of 5 squat cleans is complete, you will remove some weight from your bar, then work your way back down the clean ladder.
- If you do not finish, check out the fine print... This will be scored by total rounds complete.
The Finisher
5-6 Rounds
10 DB Shrugs
20 DB Oblique Crunch
20 Alt DB Curls
