Last Thursday marked the last PortFit gymnastics class. It was an awesome session. We are going to take a week off and then start our last of the 6 week program. This one is going to be devoted to building your aerobic engine. Using the rower, the assault bike, and your favorite running sneakers, we will work through a program devoted to helping you build your ‘wind’. There will be one class a week where we will focus not only on the goal of the workout but also pacing and some form work. There will be a secondary workout for you to complete on your own. If you are interested, please email Sophie to secure a spot. This one couldn’t come at a more perfect time.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 Russian KBS
5e single leg deadlifts
Mobility
Posterior chain prep for the strength
Strength
Deadlift – work up to a heavy double
WOD
“Closed Club”
20 min AMRAP
400m run
14 S2OH (185/125#)(155/105#)(135/95#)
Partner-style, but must run together. Both partners must be back from the run to start on the bar.
This one is going to be difficult at the Rx weight. The weight should fall between your 60 and 70% 0f your 1RM clean and push jerk. However, you also must be able to connect 2 or 3 of these. Singles here just won’t work.
Cool Down
Foam roller – 5 full minutes
Legs and upper back.
