Hypoxia Gym

Copy of Hypoxia strength program

Here we go on our second pass through.  Download the form and begin on the “start page.”  Go to the second page, print it, and then do what is on the page.  I know, this seems very simple (it is).  Don’t overthink the numbers or you will drive yourself nutty.

Check the formula’s if you want in order to satisfy your desire to dig into the details (Susie).  Then…go heavy.  Get stronger.

Press

5 @ 65% of 1 rm

5 @ 75% of 1 rm

5+ @ 85% of 1 rm

Then, weighted pull ups.  5-5-3-3-3.  Use a vest, dumbbell, both, whatever it takes to pull more weight.  Strict pull ups, for full range of motion.

And if you’re feeling sparky; Row 1000m for time. 

…or get out and play.  The hills are going to start turning yello and shorts weather will be drawing to a close.  Don’t miss summer in the mountains.  You’ll be sorry if you do.

It’s another great day in paradise!

Squat

5 @ 40% of 1 rm

5 @ 50% of 1rm

5 @ 60% of 1 rm

Then:

10 minute AMRAP

15 wall ball, 15 box jumps, 10 knees to elbows.

Get some, go again!

Another benchmark to test ourselves.

Nancy.  Five rounds for time:

Run 400m

15 Overhead squats 95/65

And, we received our new toys!  That’s right, new toys.  And the kids got to try them out first.  They really liked our new sleds, and so will you.  Just like forward rolls, right Mel?!?

It is deload week on the big lifts.  What does this mean?  Simply that we get a chance to move through the lifts and focus on perfecting our form at submaximal weights.  The benefit is focusing on the movement.

Stretch and roll this week to help enhance our athleticism.  Finding our best fit biomechanics will help move bigger weights more efficiently.  This translates to being performing more work in less time.  Sweeeeeeeeet!

Press, then deadlift:

5 @ 40% of 1 rm

5 @ 50% of 1 rm

5 @ 60% or 1 rm

Then:

5 x 20sec of ring support.  Can you squeeze your butt in this position?  If not, you are in the wrong position.

3 x 10 barbell row.

Summer is drawing to a close, so make sure you use the time you have before the snow hits the ground.