SUNDAY STRENGTH SESSION

10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

CF GAMES OPEN 16.2

Last chance to hit this one in an organized session 10am start.

Workout 16.2

4-min. AMRAP + bonus time:

25 toes-to-bars
50 double-unders
15 squat cleans*

Time extends 4 minutes each time a round is completed.

* Reps decrease. Load increases.

SUNDAY READING/WATCHING

16.1 Workout Analysis and Breakdown

We saw a lot of athletes underestimate the metabolic demands of the first few rounds and go out way too hot. This resulted in a miserable final 10 minutes for too many athletes. The key to this workout was finding a consistent maintainable pace and fighting to hold it for as long as possible.

Health Check: should children and adolescents lift weights?

In fact, appropriately conducted strength training programs have a much lower risk of injury than many popular youth sports like soccer, football or basketball – activities that parents happily enrol their children in year after year. Ironically, participation in strength training can actually reduce the risk of children being injured when they play sports.