Happenings

Tempo training? Essentially, “tempo” in weight training refers to the speed that you lift the weight and how quickly you lower the weight. Tempo is typically shown as a 3 or 4 digit number, with each number referring to the speed at which part of the exercise should be performed. First number: The first number refers to the speed of the lowering phase of a movement. Example (31X1) = 3 seconds lowering the weight. In the example of a bench press, you will lower the weight for 3 seconds Second number: The second number refers to time in the bottom of the lift. Example (31X1) = 1 seconds holding the weight at the bottom. In the example of a bench press, you will hold the weight just above the chest for 1 second. Third number: The third number refers to the speed of the upward phase of a movement. Example…

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BLOG NOTES 2017 the blog will see some changes… The daily workouts will no longer be posted in advance. Our team is always focused on delivering the best possible experience for our members. We pride ourselves on providing the best training program. Our team is 100% focused on your unique goals and needs. To keep our focus 100% on our gym members and individual clients we need to be efficient and maximize our time accordingly. Writing the WOD blog -daily, weekly and monthly requires a substantial amount of time. This time will be better spent focused on our clients. While we know that some of you have followed the WOD blog for years? We know that we will be able to provide better services and education for our members. This opportunity will also allow us to partner with more clients and keep focused on their individual needs. There will always…

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A huge thank you to all the REBELS that have supported the REBEL system, fitness program and community this year. 2016 has been our strongest year yet. All the best in 2017 WOD NOTES Team has: one rower, one med ball, one barbell and one box. All 4 team members start behind the rower. 3-2-1-GO and the first member starts rowing and then moves onto the wall balls… Conga line format today. Teams of 4, 2016 m row 200 wall balls 2016 lbs Dead lift ea 16 burpee box jumps ea 200 DU 2016 m row Sport Halting Snatch DL + Snatch 4 sets Keep it light, strong position off the floor 5 sets Snatch + OHS (1+2) Lets dial in some technical issues we’ve seen over the last cycle. Speed and position are key today. Deficit Snatch grip Dead lifts 4 x 3 @110% Press in Split jerk stance…

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WOD NOTES Some olympic lifting practice followed by an fun EMOM Fitness 20 minutes Working on clean and jerk technique EMOM x 12 5 Heavy KB Swings + 2 V ups* *add 2 V ups each round and go back to 2 if you fail Performance 20 minutes Build up to a heavy Clean and Jerk EMOM x 12 3 C&J @155/105 + 2 T2B* *add 2 T2b each round and go back to 2 if you fail Sport Snatch grip sotts press 3 sets x 5 reps Snatch build up to 1 RM HBBS build up to 1 RM

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