2 sets –
5 T-spine openers
5 Goblet Squats @ tempo
5 Dumbbell glute bridges
:20 frog stretch
+trainer led barbell warmup
Touch and go Power Clean and Jerk
1 x 2.2.2 @70%
2 x 2.2.2 @60%
Rest :30 between clusters; 2:00 between sets
4 sets of 3 back squats @ 78%
Tempo: controlled/normal speed down, as fast as possible up
Circuit 1 –
3 sets of:
3 ring beat swings + 3 ring rows
5 bar beat swings + 5 standard ring rows
Circuit 2 –
10 alternating strict single leg toe-to-bar, straight leg raise or single
leg knee raise (5 each side)
HAPPY BIRTHDAY TARA HENDERSON
Reminder to get your Vero Strength hoody orders in by November 1. Each is
$35. A sign-up sheet with color samples is at the gym.
Structure Group Sessions
Anyone interested in taking the five Structure sessions required to get access to the weekly workouts? We have a group forming that will meet at 9:30 AM on October 1 and November 1, 6, 8 and 13. Sessions will be an hour
long and will entail a physical assessment, learning the openers and Structure movements. Cost is $150 per person (normally, personals for this session are $300 total).
Structure is a unique strengthening program that takes your imbalances and limitations into consideration and works to correct them. It is for any
individual wanting to improve movement, reduce pain and get stronger without causing wear and tear to their bodies. The movements incorporate sandbags, sleds, yokes, and more. Movements are simple and taught one-on-one by a coach. They are to be performed mindfully, with strict attention to detail in order to form new, correct movement patterns. The weekly workouts are challenging, both physically and mentally.
Want in? Email Wendy at [email protected] to enroll.