Announcements
Thanks to Everyone who came out to the Squamish Trip! For Everyone who missed out, we will arrange another trip next year [NOT in the middle of a sunny summer]
Those who attended will be billed on the CC on file this week
Added to the Additional Skill Work available to follow this week is Pull Up Strength.
This has been requested by a few of you, so it can be done in Open Gym.
Reminder of how to find the Skill Work – Go to WOD page, Click bar in the top Left Corner to select Additional Skill Work
Monday – Toes To Bar
Tuesday – Ring Muscle Up
Wednesday – Handstand Walk
Thursday – Pull Up Strength
Reminder 2 – If anyone has leftover Water bottles, they will be put aside near the back door, basic shaker cups will be put outside as they can stink
Please take any lost property from the bag upstairs this week and try not to leave stuff in the bag shelves
Have a great week!
Train West Van – Skill/Additional Work
Pull Up Strength 1
Band Assisted Strict Pull Up (No Measure)
5 sets of Max Reps [31X1 Tempo]
[ Rest as needed ]
*AMRAP [-1] each Set [1 rep in reserve) *Focus on Lowering through Eccentric w/control, Once at the bottom, jump to top with chin over bar and repeat. Set Ends once you are unable to maintain a 3 Second Eccentric temp o
Feet Elevated Ring Row (No Measure)
4 Sets of Max Reps
[1 Rep in Reserve]
[Rest as needed]
Maintain Slow Tempo on Eccentric
3 Alternating Sets
Single Arm DB Rows (Weight)
6 Single Arm DB Rows / Side
Go HEAVY
[Rest 1:00 before next exercise]
Chin Over Bar Hold (No Measure)
Chin Over Bar Hold for As Long As Possible
Use Band that will allow over 15 Seconds in 1-2 Sets and maintain same band tension for next weeks
[Rest 1:00 before next exercise]
Scap Pull Up Circles (No Measure)
6-8 Scap Circles per Direction
[Rest 2:00 Before Next Exercise]
Accessory
Medball T-Spine Cars (No Measure)
Complete 5 Reps in Each Direction – Slow and focus on large Range of Motion
Cat Cow (No Measure)
Accumulate 30 Reps
Prone Shoulder Swimmers (No Measure)
Accumulate 20 Reps