Friday 2/9/18

Friday 2/9/18

Heading into Valentine’s Day like…..

Strength Weekend– Strongman & Kettlebell sport tomorrow and Powerlifting on Sunday. Check this week’s blog to find location details.

One Class Only Tomorrow – To maximize participation in tomorrow’s Strongman support and so John can volunteer at a Kettlebell Sport comp, we’re cancelling tomorrow’s Open Gym at 10:30 am. If you’re dying to do your own thing instead of take class, you’re welcome to come at 8:30 or 9:30 but the classes have priority on space and equipment.

Warmup
Dynamic Athletic Movements
Hip Mobility
10 Downdog Push-ups

Skill
9 Minutes E3MOM (3 rounds)

Levels 3/4

First Minute:
Box Pistol – Squat down to a box if needed (as low as possible)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
30 Seconds Strict Dips
Third Minute
~60 Seconds Straddle Stretch (hinging at the hips in a deep forward bend with legs fully extended out wide, you can hold a post to assist if necessary)

Levels 0-2

First Minute:
Russian Step Up (one foot stays on the box for the set, the other knee is lifted to parallel without the foot touching the box)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
30 seconds Box Dips
Third Minute
~60 Seconds Straddle Stretch (hinging at the hips in a deep forward bend with legs fully extended out wide, you can hold a post to assist if necessary)

Strength

Levels 2-4
18 Minutes

E3MOM
3 Deadlifts
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes

E3MOM
5 Double Kettlebell Deadlifts
30 second Downdog Hold

Conditioning

“Kompromat”
5x (track the time of each individual round, not including the rest period)

40 yd Sled Push (down the turf and back)
12 Over the Shoulder Sandbag Throws
(instead of catching the SB like a clean, flip it over your shoulder then pick it up and repeat on the other side)
Rest 60-120 sec

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