What's in your "frig"? Sound off in the comments section.
October's Dates to Remember:
(B/T)-banner and tent, members racing (R), gym closed (C)
3rd-Woodbridge 5k (B/T)
3rd & 4th- Free ECC Endurance and Running Clinic: 10am-1pm
10th-Hartford Marathon, 1/2 Marathon, and 5K races (B/T/R/C)
25th-Bimbler's Bluff 50K (B/T)
27th-Shoreline Sharks Monthly Meeting @ ECC
All racing information can be found at: www.hitekracing.com
WU of the Week
Warm-up time is 15 minutes from the start of class.
Practice double-unders if WU time is remaining.
Hang Power Clean
Complete all reps of each exercise before moving to the next.
Advanced: As Rx’d
Make every rep ROM perfect
Make them games worthy reps. Full extension of the elbows and shoulder girdle to chest touching bar!
Full body touch at bottom, full extension at top(press down with your shoulders)
Ab Mat if you have one, otherwise full range, shoulder blades and shoulders touch ground to sitting position
Sink well below parallel full extension at top. Do not be satisfied giving up the lumbar curve in the bottom position or not fully extending the hips in the top.
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
Sit ups should either be Ab Mat or full range anchored sit ups
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
Monday and Wednesday @ 5:30 PM
Tuesday and Thursday @ 5:30 AM
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Beginner: 2x3 min intervals
Intermedate: 4x3 min intervals
Advanced: 2x3 min intervals
Rest 1 min on intervals odd # intervals. Rest 3 min on even # intervals.
Hold maximal distance possible on each of the 3 min intervals