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

Workouts

Thursday August 28/14

Thursday August 28/14

image

 

A

Hang clean 1 RM

B

Bench press 2.2.2.2.2

after each set:

turkish get ups x 2 each arm(db, kbs or sandbag)

pull ups x 5-10

Wednesday August 27/14

Wednesday August 27/14

image

A

Row 250. Push low down. High back.

B

15 kb swings. High down high back. Sprint to rock and back

Tuesday August 26/14

Tuesday August 26/14

image

 

The best of luck to one of our KBM swimmers! Enjoy university out west seb!

A

Hang snatch 1RM

B

pendlay row x 8

db bench press x 12

pull ups x6 or rope climb

landmine push press x 10

Monday August 25/14

Monday August 25/14

corey

Our family lifts …. does yours?!

A – Back Squat 8-8-8-8 (use 10RM weight)

B – 5 sets

Sandbag Zercher Squats x 15

Sprint 400M

 

Wednesday August 20/14

Wednesday August 20/14

image

That is some serious Farrah hair going on… Guess who?!

no rain- prowlers!

rain – clean 2rm

12 minutes:

Airdyne 60 seconds + sandbag Turkish get ups

12 minutes:

one arm db rows- max reps

side planks with rotation x 10

 

Menu