Monday: It’s going to be an awesome week!

Monday: It’s going to be an awesome week!

Monday: It’s going to be an awesome week!

Why is it going to be an awesome week Tim? That’s kind of a cocky title ya know?
Yeah I know…I wrote it.
But…IT IS going to be an awesome week!
Today we’re starting our 10 week weightlifting cycle to improve a dedicated group of 12 Volts & Vixens Snatch and Clean & Jerk with US National Team Member Emmy Vargas! I cannot wait to see the progress this BAMF group makes…and it all builds up to our USA Weightlifting Sanctioned meet on Saturday September 14 at High Voltage.
Secondly and it’s a little bit of bragging time – my mom Noreen won the US National Taekwondo Championships for Sport Poomsae in Chicago over the weekend! So proud of her! I’ve been writing her programming for her for a little while now and it’s always so great when it all comes together and she gets to shine. She’s going to represent the USA and defend her World Championships title in Indonesia this fall…maybe…maybe I should go?
And finally IT IS going to be an awesome week because we say it is. Every new week we get another opportunity to make better training nutritional and lifestyle choices than we did in previous weeks. Every new week we get another opportunity to push our fellow Volts and Vixens just has hard as we push ourselves. Every new week we get another opportunity to live the life we deserve and reap the benefits of our positive choices.
 So…who else is ready for an awesome week?

-Tim

Monday’s Training:

Pre-Skill Anaerobic:

  • Row 150×2 (rest as needed)

 

Skill: Back Squat

  • 8-10 reps @ 30×2

 

WOD: Alternating Tabata (Combined Score)

  • Sit Ups
  • Ball Slams
  • Jump Rope Passes

A. Back Squat

  • 5-6 Reps @ 30×2

 

Bx3: Row 150m

  • Rest 3 min

 

C. Alternating Tabata (Combined Score)

  • Sit Ups
  • Ball Slams
  • Jump Rope Passes

 

Ax4. Back Squat

  • 3 reps @ 30×2

 

Bx4
B1. Row 150m

  • Rest 10 seconds

B2. 20 sec AMRAP T2B

  • Rest 90 sec

 

Cx4.

  • Row 100m
  • Rest 10 sec
  • 20 sec Sit ups
  • Rest 90 sec