Sunday, October 13 2019



Columbus Day Schedule
Monday, October 14th
- Classes at 8:30 and 9:30am, Open Gym from 5:30-7:30pm!

Overtime (pre-workout)
10 Minutes to build to a heavy 2 front squat, not a 2 rep max, just something heavy that will make the dumbbells feel lighter in the workout! Look to get 4-5 sets in total.

- in between sets, perform a set of 10 reps at your game weight with dumbbells

"Deja Vu"

3 Rounds for time:
20 Dumbbell front squats (50lbs/35lbs)
200 meter Run
- rest :90

Coaches’ Note: Interval work on tap for our Sunday. Each of these efforts is designed to be a sprint. The front squats should be unbroken and the load should be moderate, relative to our ability. Were this a non-interval workout, we would probably be looking for 2-3 quick sets on the front squats but because we have :90 of rest built in, we should have enough time to recover to hit the next set unbroken. Our 200m runs should be taking us under 2 minutes.

Rachel Binette