Wednesday, February 1, 2017
Justin Keane
January 31, 2017
Warmup (5 min): Trainer’s Choice Strength/Power (40 min): 1) Every 2 minutes for 20 minutes: Bench/Press/Push Press 50-60% x 3 Level 1: 5-8 ring rows Level 2
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Monday, January 30, 2017
Justin Keane
January 29, 2017
Warmup (10 min): Squat Therapy Wall, Goblet, Pole, Bar 3 sets of 5 each Strength/Hypertrophy (30 min): Squat 40, 50% for sets of 8 50% x 10,
Sunday, January 29, 2017
Justin Keane
January 27, 2017
7 AM Mindful Lifting, Sugar, Copper Blue 8 AM CrossFit Sport a) Dot Drill b) Compile 50 box jumps, 50 situps c) “The Chief”–5 rounds of
Friday, January 27, 2017
Justin Keane
January 26, 2017
Warmup (20 min): 4 rounds of :30-:45 jumprope 10 squats, pushups, situps, ring rows 20 glute bridges, fire hydrants (10/side) 1 minute rolling out lower
Wednesday, January 25, 2017
Justin Keane
January 24, 2017
Warmup (10 min): Trainer’s Choice (Open Gym do Simple 7 x 2) Strength/Power Development (30 min): 8 Rounds of Bench/Press/Push Press 50, 60% x 5,
Monday, January 23, 2017
Justin Keane
January 22, 2017
Warmup (10 min): 2 rounds of Squat 40% x 5, 10 situps, 10 broken table/side Strength/Muscular Endurance (30 min): Rounds of Squat 50% for 10 reps Ring
Sunday, January 22, 2017
Justin Keane
January 21, 2017
7 AM Mindful Lifting, Lou Reed, New York 8 AM CrossFit Class 1) Warmup: PVC Grace (from hang–30 hang to shoulder to overhead) 2) Plyometric work:
Wednesday, January 18, 2017
Justin Keane
January 17, 2017
Warmup (10 min): Line/Dynamic w/Animal Walks Strength/Hypertrophy (35 min): 6 rounds of Press/Push/Bench 40, 50, 60, 70, 60, 60% x 8 (Level 1: 5×5) Banded Pulldowns (Orange/Red/Blue),
Monday, January 16, 2017
Justin Keane
January 15, 2017
Warmup (10 min): Squat–spotting practice on sets of 5 @40-50% Strength/Max Effort (30 min): Squat Level 1: 5 sets of 5 Level 2 and RX: 60% x
Sunday, January 15, 2017
Justin Keane
January 14, 2017
7 AM Mindful Lifting, Chicago Transit Authority 8 AM CrossFit Class 1) Gen Warmup 2) OH Squat Stability/Mobility Work 3) “Erin”–demo here, sub out ring rows if
