Day 71: Training Log

Warm up / Preparation:

**today if  you do not warm up properly you cannot engage in some of the training stations.  Take the proper amount of time and effort to get warmed up.

• run 2 minutes + skip 1 minute
• A-skip and C-skip x 10 each
• lunge step x 10
• leg swings x 10 each side in 2 planes
• triplet: 3 good mornings – 5 pendlay rows – 10 push jerks
• any ROM, stretching, bands, rollers, etc you need

Workout: Circuits Day 1

(day 2 will be Wednesday)

5-7 minutes per station, even numbers in groups.

**Please treat the temporary equipment with respect and follow safety guidelines closely, as with bars and our usual equipment.

Station #1: Ring Thing

• Demo and safety provided
• As you are able, try the following in your group (in order of difficulty):
• Dip
• Pull up
• Muscle up
• Iron Cross

Station 2: Bar work

Every group member performs the following:

• 5 consecutive power cleans
• 5 consecutive push jerks
• 5 consecutive OH squats
• 5 split squats each leg

Station 3: Functional Trainer

Everyone in the group rotates through the following:

• seated row
• pull ups
• low-to-high lateral pulls (we have done these recently!)
• rest

Station 4: Dumbells

Each group member completes the following:

• 10 thrusters
• 10 split squats
• 10 lateral lunges (5 each side)
• 10 cleans

Station 5: TRX station

Each group member goes through the progression of exercises from easiest to most difficult in the video below:

Station 6: Core Strength

Group members complete the following together:

• 20 seconds hollow rocks
• 20 sit ups
• 10 jacknives
• 5 ab complex
• 1 minute plank

Notes:

The TRX is very good for upper body exercises. I like it and I would love to work with it in the future.

The Ring Thing was okay. It hurt my ribs but it really worked arms and abs well. I would also love to use this in the future.