The VPT
555 march rd Kanata, ON, Canada

Wednesday's CalishredX WU: 500m row/100 DUs Mobility: dislocates, paleo chair, WBS with hip circles, Pidgon pose/ banded hip opening, pales chair to hamstring stands, banded pull apart.... Strength: squats 5/10 500m row/100DUs 10, 1 &a 1/2 barbell curls 5rounds Cool down/stretch/record

Monday's CalishredX WU: 5 min of stairs Mobility: dislocates, paleo chair, WBS with hip circles, banded pull apart's... Strength: overhead press 5/5 W, T, Y, L's 5min/Stairs. Fast/slow/f/s/f Cool down/stretch/record

CalishredX Wed October 26th 2016 WU: Skipping/ DUs 3-5min Mobility: WBS, WBS with hip rotations, paleo chair, Palio hamstring stands, dislocates, banded pulls parts.... Strength: squats WOD: Thrusters/ pull-ups 21/15/9

Monday's calishredX WU: 100 DUs/200skips Mobility: WB stretch w hip circles, paleo chair, dislocates, banded pull-aparts, paleo straight leg HS extensions.... Strength: DL. 5/5, 3/3, or 10/10 WOD: DT Cool down, stretch, record

Saturday's CalishredX Shoulders WU. 3min stairs Mobility: dislocates, Egyptian arm circles, WBS with hip circles, paleo chair.... Strength: strict press, work on 5 sets of 5 reps with hollow rocks in between 25 HR/HH till failure. WOD: push press & ball slams 20 min EMOM Cool down/stretch/record

Wednesday's CalishredX workout WU:500m row Mobility:Palio chair, Palio hamstring stands-ups, WBS hip circles, Egyptian arm circles.... Squats 5 sets of 10 reps Skaters 5/10 Curls 5/10 DB Crushers 5/10 Cool down/stretch/record

Monday's workout WU: 400m run Mobility: dislocates, thoracic rollout, Palio chair, toe hold Palio-hamstring extensions, wbs with hip circles.... Bench press: L1) work on sets of 10 reps for technique L2) work on 3sets of 10rep max L3) work on 5sets of 5rep max WOD: 10 KB clean and presses 10 dips 9/9...8/8...7/7...6/6...5/5...4/4...3/3...2/2...1/1. 4time! Cool down/stretch/record.

I am very sad to hear about the passing of my friend Michael Shane. Michael you will be truly missed by me and your friends at GoodLife! Your tireless work ethic was an inspiration to everyone! I loved coaching you and I will truly miss you and our talks! Rest in peace my friend!

Tomorrow's workout Sat Oct, 15th 2016 WU: stair/3min, banded pull-a-parts MOBILITY: leg band stretches, palio chair, military marches, dislocates, rotator stretches.... Dead Lifts: 20min L1/practice form with bar and risers then 5 sets of 10 with a KB L2/work up to a 10 rep max L3/work up to a 3 rep max WOD: 10 Pull-ups 10 inverted rows 10 Push-ups AMRAP 20 min Cool Down/Stretch/Record 10 min

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Today's workout... Wall squats for form and depth development 5 sets of 10 reps With triple threat training in between rounds;) Want a free trial??? Just message me and I will book you in!!!

Free BOOTCAMP trial this Sunday June 5th at GoodLife Fitness on March Rd. Start time is 11am. This week... Learn to squat PROPERLY!!! Message me to be put on the guest list.