Friday 10/19/18

Friday 10/19/18

Ready Player One
Are you the participant or the host in your life?
Put another way…
Are you playing the game?
Or are you controlling how the game is played?
This feeling can change, of course, depending on the day, your energy level, outside forces.
And sometimes you might like to be in one role over the other.
But noticing—and choosing—is the important part.

via Kara Cutruzzula

Friday Fun: Powerlifters are having the best week ever! Shirley Webb hit a 259# deadlift at 81 years old young.

https://www.instagram.com/p/Bo94hP1nawd/?taken-by=rpstrength

Yoga is cancelled this Sunday. We’ll be back stretching at it 11:30am on the 28th of October.

Warmup
0:00 – 5:00
3 minutes Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 22:00
Kettlebell Flow:
Rotating Clean
Cross Body Clean
Outside Clean to Slingshot Catch
Slingshot
Drop to Rotating Clean and repeat

Strength
22:00 – 42:00

Levels 2-4
22:00 – 37:00 (15 minutes)
Bench Press
Work up to a heavy set of 3
Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

37:00 – 42:00
3x E2MOM
3 Bench Presses at 80% of your heavy set for the day

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the Floor Press.

5 Double Kettlebell Floor Press (go heavier than you did for 8)
10 Alternating Cossack Squats (no weight, grab the rig or a ring for balance)
3-5 Slow Eccentric Pull-ups (5 count negative)

Conditioning
42:00 – 48:00
Movement Practice and Workout Setup

48:00 – 60:00

“Beautiful Letters”

12 minutes E2MOM

Levels 2-4

Even Minutes:
4x Double Kettlebell Complex
Clean
Alternating Press
Squat

Odd Minutes:
12 Alternating Sit-Throughs

L4 – 2×24/18
L3 – 2×22/16
L2 – no rx

Level 0/1

5x AFAP
5 Clean and Push Press
5 Squats
10 Alternating Sit-Throughs