Happy Monday, back to our regular schedule and hours.

Yoga/stretch tonight at 7:00pm 

 

MATT REDEKOPP

NEW HOURS starting this week January 8 2019

TUESDAY FROM 8-12 AM 

THURSDAYS FROM 4-7PM 

Go on the seaside physiotherapy website: https://seasidephysio.janeapp.com and book or text Matt at 778-886-4257

WARM UP 2x 

bar bell warm up naked bar 

warm up with dowel and bands

• 10 deadlifts
• 10 bent over rows
• 10 front squats
• 6 split jerks
• 10 back squats
• 5 snatch balances
• 5 O/H squats
• 5 cleans

TEST WEEK

FULL CLEAN and JERK 5 4 3 2 1 1 1…

AND / OR

DEAD LIFTS 5 4 3 3 3 …… PLEASE DO NOT LOAD YOUR BAR IF YOU CANNOT MAINTAIN NEUTRAL SPINE

 

Wod NFT

15 12 9

Burpee box jump overs

bicep curls

dips

medial deltoid raises