Monday, September 14
announcements
Shirts are in!
Please stop by and pick up your order from a coach at a class at your convenience.
Ben will need to move his Wed/Thur 730AM classes to 7 AM this week. Meg will coach Fri 730am. This week’s 730AM schedule:
Mon: 7:30 (Alissa, as usual)
Tue: 7:30 (Alissa, as usual)
Wed: 7:00 (Ben, 30 min earlier than usual)
Thur: 7:00 (Ben, 30 min earlier than usual)
Fri: 7:30 (Meg)
rx
From 0:00-10:00:
1,600-m run for time
10:00-20:00:
Build to a 5-rep-max bench press
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
From 0:00-10:00:
800-m run for time
10:00-20:00:
Build to a 5-rep-max bench press
Score: Total time
Intended Stimulus
Score is time + load.
Push the pace on the mile run.
Take around 5 sets to build to a 5-rep-max bench press.
Rest 2:00 between bench press sets.
Videos
Skill Work
Rest, stretch, recover.