Tuesday, October 5
Happy Tuesday…
Yesterday marked 4 months since the gym’s ownership transition. In that time, much has happened and we are asking for your help. We have designed a survey in the hopes of getting your feedback on Pisgah’s direction and future. Please take time this week to complete THIS ONLINE SURVEY. Couple things:
The survey can be anonymous. There is an optional line to insert your name, but you don’t have to do this.
We’ve placed a comment box after most questions. Feel free to expand on any topic in those boxes if you’d like!
We’ll leave the survey online for a week. Hopefully, that will give folks enough time to respond.
As always, Pisgah is about its people. This is an invaluable opportunity for us to check in with you and find out how we’re doing. Thank you for taking the time to participate.
Rebuild: 12pm (programming below)
XT Strength: 5:30pm (programming below)
Group Fitness Programming:
Skill:
Double Under Practice
Strength:
Push Press 6-6-6-6-6
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
5x5-6 reps @ 11X2
Note the tempo– you must pause for 1 sec in the front rack position between every lift, then pause 2 full secs with the load overhead before re-racking the weight. Use the first 2 sets to build to a relatively heavy load and perform the final 3 sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.
WOD:
Complete as many rounds as possible in 12 mins of:
40 Double Unders (80 Single Unders)
20 Alternating Dumbbell Snatches, 55/35 lbs
Single Arm Dumbbell Overhead Walking Lunge, 55/35 lbs, L 40 ft/R 40 ft
Mobility:
Hips/Shoulders
Rebuild:
3 rounds for quality of:
20 Half Kneeling Single Arm Landmine Press @2111
Rest 1 min
Side Plank, 1:30 (:45/each)
Rest 1 min
3 rounds for quality of:
10 Alternating DB Snatch
20 Single Arm DB Overhead Walking Lunge (10R/10L)
20 Banded Pull Aparts
XT Strength Programming:
Push Press 6-6-6-6-6
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
5x5-6 reps @ 11X2
Note the tempo– you must pause for 1 sec in the front rack position between every lift, then pause 2 full secs with the load overhead before re-racking the weight. Use the first 2 sets to build to a relatively heavy load and perform the final 3 sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.
(If combining XT and Group Fitness, can replace Push Press with Olympic Lift practice)
3 rounds for quality of:
10 DB Front Squat
Rest 1 min
Side Plank, 1:30 (:45/each)
Rest 1 min
If time, 3 supersets:
5 single box jumps for height
5 single broad jumps for distance