The workout brief – an opportunity.

workout_brief

It's cold dark and wet out there.

If you've just had a long day at work, or a less than decent nights sleep, you are going to be less than optimally motivated to come along to RCF09 and hang out in the cold warehouse.  Standing around for 5-6mins listening to the workout brief is usually enough for you to start thinking that things like sleep ins, soup, Shortland Street and furry animal slippers were a much better idea.....

But we have some news that might make things a little better in the gym going forward.

We're getting central heating!!!!!

.......

........?

........ no of course we aren't doing that.  The heating bills would do nasty things to your membership fees.... :)

No, the news is this - IT'S OK TO KEEP MOVING DURING THE WORKOUT BRIEF.

I think many of you worry that it's disrespectful to the coach to sit down in a squat or lunge, or to do some broomstick shoulder rolls and Sots presses while they are talking/demoing.

But it's not at all.  Talking, swinging on the pull up bars, and arriving late is disrespectful to the coach, but improving your mobility and staying warm is a good thing!

Of course, please keep your focus on the coach, no wandering off to play with kettlebells down the back of the room.  Stick to squat holds, lunge mobility drills, arm/leg swings and shoulder rolls/Sots press/OH Squat type stuff with the broomsticks.  You could also work a LAX ball into your glutes or calves.

Trust us, we know how cold it is, we're cold too!!  We don't want to be standing still for too long either, but if the brief feels like it's taking a while, it's only because we have such great wisdom and knowledge we feel it is essential you receive before we get into the Drills & Skills......

Remember that post a while back, calculating that the 10 good quality wall squats you did in the Pre-warmup = 1500 reps of practice in a year?  Well, we've just given you another 1000minutes of mobility work!!

You're welcome..... 😉

FITNESS

A.

Hang Power Clean + Power Clean

- building

B.

7 DB Hang Power Cleans

7 Burpees

AMRAP 3mins

Rest 1min between sets

3 sets

PERFORMANCE

A.

Power Cleans

Build to a heavy 3

B.

10 Thrusters 45/30kg

10 Box Jump Overs

10 TTB

AMRAP 3

Rest 1min between sets

3 sets

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