CWall Level 2: Week #3

Hey there,

   I was really excited about tonights class. I not only got to bring back a couple of classic exercises that we haven’t done in a really long time, but I also got to introduce a couple of new things from the CWall laboratory.

 
We haven’t Deadlifted in a while, and there were several options: 12kg, 20kg, 24kg, and 40kg. Sumo style all the way!

The Metronome was a great change up for the core training routine. Keep your shoulders down, your legs straight, and stop holding onto the edge of the mat!

The One Arm Kick Thrus while holding a kettlebell definitely were a crowd pleaser. Keep your eye on the bell!

The Sit Thru’s are combo of a Front Plank and a Seated Pike. You shoot your legs between your arms to move from one position to the next, back and forth, back and forth. Long arms help, but a strong set of abdominals, hip flexors, and shoulders are better.

Tonights Mystery Event was a Fight Gone Way Wrong. 60 seconds at each station with a heart rate incentive set at a whopping 97%. That’s right, if you can’t get up to 97% of your max, you don’t get to take a break. A brutal ass kicking.

   We are two weeks from Test Day! Don’t no time off yet!

See you in class!
Coach CWall

 

2 comments

Chris~

I concur. This class was an ass-kicker indeed! Quick Question: Is this Thursday max heart rate or next Thursday?

Live it,
Teacher-Who-Talks-A-Lot

We are not doing max heart rate days any more. I was having trouble making them consistent. If you would like to do one we can set up a time and hit the treadmill for the real thing!

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