Track Days With Coach Kim

A few athletes after their track day WOD with Coach Kim on Sunday:

Check the private Arena Ready Facebook group for more info on future track days with Kim -- I know a bigger group is interested in these workouts so we're looking forward to growing the group and getting some aerobic capacity work in on the track!

Reminder: AR Holiday Party on Sat, December 16th (click for more details)!

WOD FOR 12-12-17:

Strict Press (Cycle 1, Week 2):

Using 90% of your top lift from 11-29-17 or 11-23-17 as your "base" weight...

70% x 3

80% x 3

90% x 3+ (AKA "Max Effort" or "as many reps as you can safely perform")

For example, if you lifted 100 lbs on 11-29-17 then use 90% of that (90 lbs) as your "base" weight:

70% x 90 lbs = 63 lbs x 3 reps

80% x 90 lbs = 72 lbs x 3 reps

90% x 90 lbs = 81 lbs x 3+ reps ("Max Effort" or "as many as you can safely perform")

-then-

AMRAP 8 Minutes:

200m Run

16 Kettlebell Swings @ 70/53 lbs

8 Burpee Box Jumps @ 24/20 in 

Facing the box is NOT required. Step-ups ARE considered scaling. Start fast and try to hold the pace.

-then-

Weighted Plank:

3 x 0:45 (Rest 1:15 Between Efforts)