This is the detailed breakdown of what's included in our [SC] Strength & Conditioning program, for the more general description check-out the website www.rncty.ca/sc
Pre-requisites
What's required to join these classes?
3 Session OnRamp or at least 6+ months (recent) experience with barbell back squats, deadlifts, and presses. OnRamp challenge required to skip ours.
The Workouts
The workout refers to each individual classes structure.
This class will always include some form of structured strength component focusing on a major lift or pattern for each block. The WODs (workout of the day) does NOT include a barbell, but will still utilize other weighted objects like kettlebells, dumbbells, etc.
The Programing
The Program refers to the 4-8 week block.
The strength component of this block will typically follow a standard linear progression increasing weight or volume each week on 1-2 major compound lifts. The WOD portion of the workout is constantly varied each day while still following the movement pattern (push/pull) focus of the day.
Movements Utilized
The SC program includes the primary power lifts; barbell back and front squats, deadlifts, and presses (bench and overhead) as well as push press. It includes many of the movements of our FB program plus...
Push: Front & back squats, barbell bench press, push press, thrusters...
Pull: Deadlifts, pull-ups, dumbbell snatch/clean...
Gymnastics: simple kipping movements, hanging leg raises, toes to ring, wall walks...