Pre Open PT!
Coach Meg getting after some HS walks at the Fraser Valley Throwdown
Many of you have questions about technique, want to learn new skills, or need some direction in terms of your training before the Open. While we can address some of these pieces in class, there isn't the in depth time there to really set you up for continual success.
That's where some targeted PT sessions come in. With your experienced coach, you can target your exact needs and get an extra productive training session in! Chances are, our coaches have been exactly where you are currently and have made it through to the next stage of skill development... in addition to helping LOTS of other people get their skills or fitness dialed.
Our coaches aren't just going to give you another workout, but can also help you figure the ins and outs of:
new skill development
how to adapt in class wods towards your goals
recovery methods and strategies
warm ups, prehab and rehab exercises
So with that in mind, we're offering a special price on our 3 session PT package to get you set up for the Open and beyond. We'll run these prices all the way up to and including the Open, so if you want to re-do packages that is totally doable!
Our special rate for these super productive sessions is 175 plus tax, and you can sign up HERE . Once you've signed up, just kick us over an email to firstname.lastname@example.org and we'll connect you with a coach! You can definitely request the coach you want to work on skills with and also feel free to chat with any one of them about setting something up!
Sign up today and get going on some brand new skills and drills!
TRAINING FRIDAY SATURDAY
WARM UP: Empty barbell "bear"
(power clean - front squat - overhead - back squat - overhead) x 2 reps x 3 sets
Coaches choice of stretch between rounds!!
Strength: Back Squat
Last two triples should be pretty tough... not max as we haven't been doing as many back squats recently... just go heavy to keep the strength stimulus there a bit.
Make sure to warm up well prior!
*coaches will split class if more than 5 people*
WOD - 10 minute cap!
21 Row Calories
12 Hang Squat Cleans, 135/95 lbs
15 Row Calories
9 Hang Squat Cleans, 135/95 lbs
9 Row Calories
6 Hang Squat Cleans, 135/95 lbs
Your sets on the hang squat cleans should not be do-able unbroken in the first two rounds... so push it just a little bit!
ACCESSORY (OPTION 1)
FOR QUALITY - 4 rounds each of:
Single leg KB deadlift x 8/leg
Single arm KB Row x 8-12/arm
V situps x 10-20
PRACTICE (OPTION 2)
Only do this for practice and if your back is feeling good!
Alternating EMOM x 5 rounds each
10 deadlifts @ 125/185
10 bar hop burpees