Nutts Cup Registration is Open and Filling Up!

The 6th annual Nutts Cup is just around the corner. Well, sort of. The date is Saturday, August 29th.

Check out our Facebook Page HERE.

Registration Happens HERE.

So far, 15 teams have signed up, and only 15 spots remain!

As always, teams of three will battle for the prestigious CUP and PRIZE money. Each team must have at least one man and one female. If you want to compete but don’t have a team, talk to Emily (eunice@madlab.ca) and I’ll help you find a team. You don’t need to be a top-level athlete to throwdown at Nutts Cup.

Once you’re paid and registered, send your team members’ names and your TEAM’s Name to Caitlin at caitlin@madlab.ca

If you’re new to the community, check out this video that exemplifies what Nutts Cup is all about. As we say every year, it’s one of the best days of the year in our community. You definitely don’t want to miss it.

Emily

Tuesday Lesson Plan

Warm Up: Coach Choice

Include Jumping Squats

Strength/Skill:

A1) 4×12 Barbell Hip Thrust

Use blocks at 11-13″. A regular bench is too high.
Increase weight on barbell as long as the gluteal contraction is maintained.
Posteriorly tilt the pelvis at the top of the movement. Ribcage down, crotch to face.

A2) 4×2 Wt. Power Box Jump

Land well above parallel on the box. Land soft like a ninja.
No swinging the dumbbells. Straight arm, be explosive.

Conditioning:

“2 Bits Gone Bad”

4 Rounds for reps:

50 seconds Push Ups
10 seconds rest
50 seconds Goblet Reverse Lunges 55/35
10 seconds rest
60 seconds MVC Bent Hollow Hold (Maximum Voluntary Contraction)
60 seconds rest

*MVC Bent Hollow Hold is worth 20 points. All or nothing here; you must hold the entire 60 seconds to receive the 20 points. Coach can remove points if position or effort is less than exemplarily.