Monday 4/16/18

Monday 4/16/18

Summer Heat & Short Shorts – Well, one day maybe. As the temps start rising faster than your hemline, don’t forget…..DEADLIFTS: YOUR SHINS MUST BE COVERED. 

Forgot your socks on deadlift day? We got your delicate shins covered. Long socks are available for purchase at the front desk. If you’re too cool for protect our barbells from your DNA, kettlebells are always available.

Youth Training Camp w/ Mario – Get your 12-18 year olds signed up before the price goes up!! Class meets Monday-Thursday from 1:30-3:30 pm starting June 4th.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
10 Alternating Turkish Getups

Practice movements from today’s circuits.

Strength
All levels will be doing two 12 minute strength circuits. There is a 3 minute transition period between the two circuits. The clock will remain running the entire time (so 0:00-12:00 is the first circuit, and 15:00-27:00 is the second circuit). There may be as many as three people training on the same bar. If so, stagger start times by a minute: I want everyone doing the circuits in exactly the order written.

Start each exercise at the top of the minute, working for 30-45 seconds (Level 0 no more than 30 seconds). The goal is to get 12-15 quality reps of each movement. If the kettlebell movements are too easy/hard, adjust the weight accordingly.

Levels 2-4

A. 3 Sets
Right Hand Kettlebell Thruster
Left Hand Kettlebell Thruster
Right Hand Row
Left Hand Row

B. 3 Sets
Barbell Clean and Jerk
Right Leg Bulgarian Split Squat
Left Leg Bulgarian Split Squat
Butterfly Sit-up

L4 – 135/95, 24/18k for Thruster, BSS
L3 – 115/75, 20/16k for Thruster, BSS
L2 – 95/65, no rx for kb exercises

Levels 0/1

A. 3 Sets
Right Hand Kettlebell Thruster
Left Hand Kettlebell Thruster
Right Hand Row
Left Hand Row

B. 3 Sets
Alternating Kettlebell Clean and Push Press
Right Leg Split Squat
Left Leg Split Squat
Butterfly Sit-up

Conditioning
3 Rounds not for time (10 minute limit)
40 yard Double Kettlebell Rack Walk
10 Hanging Leg Raise/Knee Tuck

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