Personal Training in Fairfield - BKAthletics RSS Feed

0 Posts


  • Personal Training - Colin Arsenault

    Great session with Col last week where the focus was on him improving his Snatch and Kip Pullups Snatch
    Col started light at 65 pounds and I added 10# every second set to see WHERE his ceiling was and WHY>> Mechanics, Mobility and/or Strength . When we got to 115# everything was sailing smoothly then the wall hit at 125# through an inability to pull under the Bar and also Thoracic ( mid/ upper back tightness). Improving his Hip and Ankle Range Of Motion ( ROM) will also allow a much better set up at the start. The key for Col, being relatively new to any form of Snatching is to hit PERFECT reps in the range of 70-85% (80-95 pounds) . And not just 5-10 reps but ....

    Read more
  • Sunday 10/29

    PERFORMANCE & FITNESS
    ''LetItGo''
    12 Min AMRAP: 3 Cal Row, 3 Hand Release Push-ups 6 Cal Row, 6 Hand Release Push-ups 9 Cal Row, 9 Hand Release Push-ups jumping by 3 reps each round…… ....

    Read more
  • Monday 10/23

    PERFORMANCE
    A. EMOM x 10 Min: odd: 5 Strict Def HSPU - UB sets even: 1 Legless Rope Climb + “BackToBack''
    21-15-9 Box Jump Overs @ 24/20# Pull-Ups Right into… 21-15-9 DB Snatch @45-50/25-35# Cal Row + 10 min: 40 sec Left Arm Suitcase Carry @ 53-70# 40 sec Right Arm Suitcase Carry @ 53-70# 40 sec Front Plank FITNESS
    A. “BackToBack''
    21-15-9 Box Jump Overs @ 24/20# Pull-Ups Right into… 21-15-9 DB Snatch @ 45-50/25-35# Cal Row + B. 10 min: 40 sec Left Arm Suitcase Carry @ 53-70# 40 sec Right Arm Suitcase Carry @ 53-70# 40 sec Front Plank ....

    Read more
  • Wednesday 10/11

    PERFORMANCE:
    A. Every 2 Min for 5 sets:TnGDeadlift - Build to a Tough set of 3 + B.
    ''LowDown''
    For Time: 15 Deadlifts @185/135# 30 Sit-ups 12 Deadlifts @185/135# 24 Sit-ups 9 Deadlifts @185/135# 18 Sit-ups 6 Deadlifts @185/135# 12 Sit-ups 3 Deadlifts @185/135# 6 Sit-ups + 20 Min @ EZeffort: 15 Cal Row 100'' L Arm OH Carry 100'' R Arm OH Carry 15 Cal Bike 50'' Walking Lunge 50'' Core Bear Crawl FITNESS:
    A. 20 Min @ EZ effort: 15 Cal Row 100'' L Arm OH Carry 100'' R Arm OH Carry 15 Cal Bike 50'' Walking Lunge 50'' Core Bear Crawl + B. Every 2 Min x 5 sets:TnGDeadlift - Build to a Tough set of 3 + C.
    'LowDown''
    For Time: 15 Deadlifts @155/105# 30 ....

    Read more
  • Sunday 9/10

    PERFORMANCE:
    21-18-15-12-9-6-3 Calorie Bike (Ladies - 14,12,10,8,6,4,2 cals) Strict Press @ 75/55# FITNESS:
    21-18-15-12-9-6-3 Calorie Row (Ladies - 14,12,10,8,6,4,2 cals) Strict Press @ 65/45# ....

    Read more
  • Saturday 7/22


    PERFORMANCE:
    Cardio Party To Come

    FITNESS
    ''Bachelor Party'' Teams of 3 with one player working at once: 100 Cal Row 75 Burpees over Bar 50 Squat Cleans @95/65 or 115/75# or 135/95# 50 TTB/KTE 50 Squat Cleans 95/65 or 115/75# or 135/95# 75 Burpees over Bar 100 Cal Row
    ....

    Read more
  • Thursday 7/20

    FITNESS/PERFORMANCE
    A.10 MinAMRAP for MAX reps 1-2 Rope Climb 8 Strict HSPU or 16 Pushups or 12DB Strict Press @35/20# 50′ Walking Lunges WALK REST5 Min B.10 Min AMRAP for MAX Reps: 300 M Run 7 Heavy Russian Swings 7 Box Jumps 7 Burpees WALK REST 5 Miin
    ....

    Read more
  • Humpday

    Fitness
    A. Every 2 Min for 5 sets: Bike 12 Sec ALL Out + 12 Mins @ 75% Effort: 100m Row or Ski 10 No PushUp Burpee 50 Jump Rope Singles 10AirSquats 100m Run + C.3 Rounds For Time: 25 Swings @ 53-70/35-53# 25 Burpees + Midline: ' The Rock Tabata'' 20 Sec Hollow Hold 10 Sec Rest 20 Sec Arch Hold 10 Sec Rest x 8 sets # Take 10 sec rest between each rung of the ladder Performance:
    A. EMOM x 8 min: 2 TnGSquat Clean+ 1Split Jerk - Build to a tough Complex- no misses Transition 2 min B. EMOM x 8 min : 1Power Snatch + 1 Hang Power Snatch + 20 Min AMRAP: 1Rope Climb 3HSPU 5 HangCleans @ 80% of A 200 Meter Run + ....

    Read more
  • Power Clean /Burpee Lactic Endurance Repeats

    A look at the Power Clean / Burpee tests pulled from the vault, that I did 12 months ago... Looking at the majority of cleans in both efforts my elbows were NOT getting through forming legit quality repetitions... What cannot be denied though is the intent here...its a 97% when looking at it. I remember prepping for it, like it was yesterday ... KNOWING it was gonna hurt, to think anything else is a lie.... the first one I paced , although I thought it was 100% when I was doing it.. What do you have to lose by going for it? What do you have to lose by NOT going for it? Have A Crack Today. 15-12-9 PC /Burp #1 (3.36) from BKAthletics on Vimeo . 15-12-9 PC /Burp #2 ( 3.28) ....

    Read more
  • Personal Training in Fairfield - BKAthletics - Saturday Team Session

    Saturday Team Session


    SATURDAY TEAM SESH
    For Time: In teams of 2 complete the following for time: 400 Meter run 100 Deadlifts 185#/125# or 155/105# 400 Meter run 100 Hang Power Cleans 135#/95# or 115/75# 400 Meter run 100 Shoulder to Overhead 115#/75# or 95/65# 400 Meter rum Run together, one person works with the barbell at a time. + Midline: EMOM x 10 Min : ODD: FLR 45 sec even : 30 sec Toes through rings ....

    Read more
  • Personal Training and CrossFit in Fairfield!


    Check out our new website for BK Athletics!
    We proudly serve the Fairfield, Westport, and Southport areas! Come see the programs and deals we have to offer. Personal Training, CrossFit and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click here to visit us on our social media pages!! Facebook Twitter Instagram ....

    Read more



Request More Information

Cancel

Let us e-mail you this Free Report


Cancel