Christine Girards Olypimic Lifting workshop this

Thursday May 31 from 5-7pm 

cost $75.00 plus GST 

 

CFSS 3rd social to follow Workshop …….. BBQ ….please bring what you would like to BBQ if it isn’t Hamburgers

and a paleo dish to Share 🙂

Old Fashioned Hypertrophy training ….

builds size and definition 

 

Warm up 

• 10 air squats
• 10 single leg DL
• 10 ps lunges with MB cross body extension 
• 10 hollow rocks
• 10 superman…. only tighten butt and shoulders and you will get you lift
• 10 bridges with leg fully extended but with a slight knee bend

 

 (legs, Hips, Calves)

BB  squats           3 sets x 8-15

BB deadlifts         3 sets x 8-15  2 ABC pattern 

DB  Lunges           3 sets  8-15

BW   Leg Crank Flush    1×2  See attached Met Cond…. here it is in the wod !!  love my job 

DB seated calves 4 sets x 8-15

BW Bench or ball lean backs….or Hollow rocks…  5 x 15-20

*ADD a 100 or 200 m run in between exercises 

 

Metobolic conditioning( LEG CRANK)

Curcuit 1   Time yourself beat time each week, times on the side are what you are aiming for

you may only get 12 speed squats out in 25 sec…. record that!  or do it all and time that!

25 sec   A Speed Squats – below parallel        24 reps

35 sec   B Alternating Lunges                          24(12 ps )

30 sec   C Alternating lunge jumps                  24(12 ps )

15 sec   D Depth Jump Squats to parallel             12 reps