Centerline Fitness & Performance

Sandbags on the shoulders, squats and jumps, Tuesday evening class.

The bag sits high and shifts every time you move, so the trunk has to hold position for the whole set. That is work you cannot get from a machine that holds you in place.

Group strength training in Mobile, AL. First class is free, message us and we will get you in.

Two bars in here this week with something extra hanging off them.

The chains pile up on the floor at the bottom of the squat and lift off on the way up. Light where the position is weakest, heavy where it is strongest. The bands on the bench do the same job from the other direction, pulling harder the further the bar travels from the chest.

The point is to stop coasting through the top half of a lift. Most people are strong at lockout and never load it there, so the number stalls at exactly the spot that should feel easiest.

If your bench has sat on the same weight since spring, this is usually why.

Group strength training in Mobile, AL. Message us and we will show you where to start.

She ran a loop of the neighborhood before any of this started.

Anybody can pull a rope when they are fresh. Doing it with a run already in the legs is the version that shows up on race day, so that is the order we train in.

Ropes, then a sandbag carry, on legs that had already worked. Friday evening in Mobile.

HYROX training in Mobile, AL. First class is free, and you can message us right here to grab one.

Chris Moorer and his son Christopher race HYROX Washington D.C. next week.

That is the two of them at 7:20 on a Saturday morning, out on the road before they came in for ski erg and rope work. Some days they train together, the rest of the week they are on their own.

Both have been in a gym a long time, so what they needed was the race written for them. That is what our coached program does. We build the block, they walk in and execute it. We are on the floor when a set needs eyes on it, and in Slack the rest of the time.

Go get it next week, you two.

HYROX training in Mobile, AL.

Dumbbell clusters in class this week. Clean, squat, stand, and drive the weight overhead in one motion.

The clean and overhead press is supposed to come from the legs. When the drive out of the squat is timed right, the dumbbells feel light at the top. When it is not, the shoulders end up doing work the legs should have done.

Group strength training in Mobile, AL. First class is free.