Monday 10/29/18

Monday 10/29/18

Halloween is this Wednesday!  🧛‍♂️🧜‍♂️🧝‍♂️🧟‍♂️ Come in your workout gear or come in a costume! We want to see you at the gym on All Hallows’ Eve.

Saturdays Are For Friends! 👯‍♂️ You can bring a friend for free to the gym this Saturday!
This will be an all levels class; no experience required. Everyone was once a beginner, so encourage your buddies to take that first step.
Class starts at 9:30am sharp, so if you bring your friend, come by a little earlier.

Squat Motivation! I love squats. It’s not just about lifting a barbell; it’s a mental game of not stopping when things get tough. How do you handle yourself under the heavy load of a barbell? How do you handle life when things get tough?
If you need more motivation, check out Saquon Barkley squatting 495# for 7 reps at Penn State. He must be a real fun guy to tackle #respect

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

5:00 – 12:00
Instructor Mobility

12:00 – 20:00
Kettlebell Flow:
Lateral Lunge (Contralateral load)
Clean and Push Press
Overhead Reverse Lunge (step back with same side leg as kettlebell)

Strength
20:00 – 40:00

Levels 2-4
20:00 – 35:00 (15 minutes)
Back Squat
Work up to a heavy set of 5
Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

35:00 – 40:00
3x E2MOM
10 Back Squats at 60% 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. Be ready to work as soon as you break from the whiteboard.

6/7/8/9/10 Double Kettlebell Squats (increase reps each set, don’t change the weight)
30-45 seconds L-sit (or Tuck-sit) practice (on parallettes or plyo boxes)
3-5 Controlled Eccentric Chin ups (slow negatives: take a 5 count to lower down from chin over bar to full extended elbows)

Conditioning
40:00 – 45:00
Movement Practice and Workout Setup

45:00 – 55:00

“Grievous”

16 Alternating Forward-step Goblet Lunges
8 Squat Thrusts (burpee with no push-up)

L3/4 – 24/18, loaded squat thrust (hold the bell in your hands as you jump–like a jumping deadlift)
L2 – no rx, loaded squat thrust
L0/1 – can do bodyweight if necessary

56:00 – 60:00
Hip Flexor/Pretzel Stretch