A. Back Squat 5-5-5-5-5
B. Ascend as far as possible in 10 minutes:
Unbroken Double-unders
*10, 20, 30, 40 etc.
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Things to do in Open Gym Time
Every Friday afternoon we have an Open gym session that runs between 4.00-5.15pm. This is a non structured class where we encourage you to get away from the more common movements and formats you may encounter in our structured classes. Here are a few ideas of how to use this time: Field Work/Odd Objects: Some of the strongest people around have never touched a barbell yet they are extremely strong due to the fact that they have lifted real world/awkward/odd objects their whole life (think farmer strong). There are many exercises that help to build this type of strength such as heavy farmers carries, sandbag work, prowler pulls and pushes, yoke carried, heavy overhead carries etc. If you’ve never experienced the prowler before then you’re in for a treat! Rope climbing: Rope climbing provides a great strength and cardio building workout. Don’t be daunted by this exercise – just like anything rope climbing is progressable to suit almost any level of ability. If you would like to climb the rope, just see myself or Marie and we’ll instruct you on how to climb safely. Boost your ego: You might feel like you’re due for another date with Fran. Everyone needs a bit of an ego boost from time to time – it reassures us that we are getting somewhere. Why not grab a friend for motivation and go head to head. One on one attention: Marie and I are always there to help with workout ideas or to give more individual attention than you may be able to get during a structured – this is a great opportunity to do some Olympic lifting under direct supervision. Work a weakness: If you’re a regular at Open gym then you might be surprised to see how much progress you can make with a couple of Friday’s worth of specific focus on a weak area. Chris.