718 Fortune Crescent, Kingston, Ontarioinfo@foundryathletics.com7:00am to 8:15pm

Workouts

Thursday July 31/15

Thursday July 31/15

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The gym will be closed this coming Monday! We hope everyone enjoys their long weekend!

A

power snatch + snatch. Build to heavy set

B

bench press 12.12.12.12

after each set:

12 db rows

back body line x 1 minute

C

ab challenge

Wednesday July 30/14

Wednesday July 30/14

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Great pic from Marta on her bike trip to the Yukon … you live the dream Marta and it makes us all jealous!

Raining = inside workout

Not raining = Prowlers

Tuesday July 29/14

Tuesday July 29/14

alexa

My guess is she would strike most of us from the gym out in 3 pitches …

A – Deadlift 3-3-3-3-3

B – Turkish Get Up 3-3-3-3 (sandbag or KB)

C – Lactic acid Threshold test 

Monday July 28/14

Monday July 28/14

imageWelcome baby William Douglas Martin!

A

Back squat. 2 sets of 15

B

4-5 sets

3 power cleans

5 lunges with sandbag

10 step ups with sandbag

C

ab challenge

Thursday July 24/14

Thursday July 24/14

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An oldie of Haird maxing out while I practice perfect spotting technique

A – Work to heaviest set

P. Clean + 2 Hang Clean + 2 Front squat + Jerk

B – 15 min or work

Pendlay Row x 8

Landmines x 20 (each arm)

Crow Hold x 1 min

Ball Slam x 15

C – Max Effort 500M Row

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