Strict Pull-ups, all the strength

Competition Class

Hey Team,

Congrats on the completion of another amazing Open! I can’t tell you how impressed I am with all of you! Amazing efforts, tons of PRs and so much fun! While the 2017 Open is not fully complete (we have 17.6 this Saturday @ 4pm @ CFCB) we are moving forward into a new training cycle. This week and next we will be testing 1RMs and various conditioning pieces and then we'll be moving into a strength cycle because no one has ever said that they wish they were weaker. Hatch is making a comeback along with some other dedicated strength work.

We are also very excited to be launching a 12-15 week competition training cycle which will include individualized programming in addition to regular class to balance out your weaknesses. This session will end with some of you (hopefully) qualifying for the CanWest Games. We will be accepting a limited number of men and women into this program. More details to come, in the meantime, enjoy regular class this week.

Other upcoming programs, Olympic Weightlifting, 'Git Strong' with Coach Fitz & Coach GSpice, Jacked & Tanned for Summer, and more. What a great time to be alive!

this week: Rest, recover and have some fun.

Cheers,
E

MetCon

10min EMOM

a. 1RM Strict Pull-up
b. 30sec ME UB Push-up
(60% of 1st attempt rd 2 onward)

5 Rounds
2min on: 1min off
5 Strict Pull-ups
10 Push Press 95/65
10 FR Lunges 95/65