THIS SATURDAY IS THE LIFTING COMPETITION, IT’S ALL DAY LONG SO THERE IS NO WORKING OUT AT ALL ON SATURDAY.
IF YOU WANT TO SEE THE COMPETITION, I BELIEVE THAT MOST OF OUR PEOPLE ARE GOING BETWEEN 10AM AND 3PM, SO IF
YOU WANT TO COME DOWN AND CHECK EVERYONE OUT ANY TIME BETWEEN THOSE TIMES IS GOOD.
IF YOU WANT TO TRAIN, NICK IS RUNNING THE TRACK AT 9AM AT SYOSSET H.S.
IF YOU HAVEN’T TRIED NICK’S TRACK CLASS, I WOULD CHECK IT OUT. IT’S A GREAT CLASS AND NICK IS A GREAT COACH.
SO GET YOUR FAT ASSES TO THE TRACK AND MAKE SOME DENTS IN THE ASPHALT!
LIFT:
COMPLETE EACH EXERCISE IN ORDER WITH NO REST:
BENCH PRESS/ 5-8 REPS
DOUBLE DUMBBELL TRICEP KICKBACKS/ 10-12 REPS
BAR DIPS/ TILL FAILURE
PERFORM THIS TRI-SET 5 TIMES TOTAL.
METCON:
FOR TIME WITH A PARTNER:
1 MILE RUN (AROUND THE BLOCK)
200 WALL BALLS 20/14
125 TOES TO BAR
200 BOX JUMPS
1 MILE RUN
***THE RUN IS DONE TOGETHER
***THE WALL BALL, TOES TO BAR AND BOX JUMPS ARE ALTERNATING