Cycle:
Summer 2010 (pdf)
Primary Session A
Objective
Determine working loads for squat and press. Set initial score on burpee test.
Warm-Up
3 Rounds of the Barbell Complex and 10 Push-ups. Start with an empty bar and add weight each round.
Strength
- Back Squat 3 sets of 5 reps. Find an initial working load to begin this training cycle with. See the training plan for details.
- Strict Press 3 sets of 5 reps. Find an initial working load to begin this training cycle with. See the training plan for details.
Conditioning
10 rounds of 30 seconds of burpees and 30 seconds of rest. Record your total number of burpees, you will need this number next week.
Read the PDF linked to above for details on the plan for our summer training cycle. If you don’t care or don’t like to read just show up for class and we’ll tell you what to do. Remember to sign-up for classes this week. Due to the holiday we will be completing session A on Tuesday.
Step-ups with rucks. Get some!
Day 1 – Whole 30 – who’s in?
Day 1 starts today for me:) Lets do this!!
I’ve read the two PDF’s (were there more). I went to schedule my noon class today… and, when I got there, not only was my noon class missing, but the rest of it doesn’t make sense. I don’t get it. Maybe, instead of PDF’s, we need a video of someone who knows, in front of a white board, explaining it out.
Heck yes, EmerFit! Way to go with your Whole30, we’ll be keeping an eye on you here to see how things are going. Feel free to post, comment and contribute on our site too – there are a lot of good questions and answers in the posts under the 9 Blog and Whole30 tabs.
Thanks for the wonderful hospitality. We really enjoyed our time at EmerFit – hope to be back soon!
Best,
Melissa & Dallas
A.J.,
The noon class is there now. That was a mistake and its been corrected. Our apologies.
Come to class at noon today and all will be explained.
Chris
I started my whole 30 today and I’m going to put up a challenge for my patients too.
Dr. G
I’m on Day 1 as well!!
Brad – thanks for the tune up on the burpee movement fundamentals, this sure helped me today! – Chris M
hi chris- is there a june on ramp class? is it still on tue/thurs nights and is there any space left in it? i know someone who’s interested…
molly
day 1 here!
I’m in. Day 1 of 30 down, piece of cake.
Eric,
No, not a piece of cake. Cake is not your friend. Must we review the notes from the class?
Blogmaster/mistriss – should we get a Whole30_June_2010 sidebar going under the categories?
thanks,
Chris