Friday 9/1/17

Friday 9/1/17

This Sunday – We’re closed all day. But then Debs rears his ugly head…..

Labor Day – One class only at 10 am.

Dexa Scan – The prime time spots are being booked. Get in where you fit in. Wednesday, September 6th from 7 am to 7 pm. $47. Sign up here.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup

Strength
30 minute limit

Levels 2-4 will review proper Press technique before warming up: setup, grip, unracking and racking the weight, bar path, bracing.

Levels 3/4

Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
5 x 5 at 60%

Level 2

Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
2 x 5 at 50%
3 x 5 at 60%

Level 0/1

5x
5 Double Kettlebell Press
10 Push-ups
10/10 Single Arm Rows
30 Second Downdog Hold
Rest

Conditioning

“Geworfenheit”

Levels 3/4

5x AFAP
50 Double Unders
16 Pass-Through Reverse Lunges

This is a lunge where you pass the kettlebell under your forward leg thigh as you step back with the other leg. If I am holding the bell in my right hand, I step back with the right leg, pass the bell under my left thigh to my left hand, and stand back up. Then repeat on the other side. It is important to take a DEEP step back, bring your knee all the way to the floor, and keep your chest as upright as possible or you can hurt your lower back.

L4 – 24/18
L3 – 22/16, 25 DUs

Levels 0-2

5x AFAP
120 Single Unders
12 Pass-Through Reverse Lunges

L0/1 – may substitute Goblet Lunges if you can’t do Rx with good form