Monday 4/9/18

Monday 4/9/18

**Weekend In Review**

Yoga is back! Niki is well on her way to a full recovery and back in action Sunday mornings at 11:30 am teaching us all how to get a little more flexy.

Amy Pellerito ran and WON her first triathlon!! 

Surprisingly, a swim/bike/run in 41 degree overcast temps wasn’t entirely miserable. Even more surprising, I took 1st place for female novice division! Not too shabby for my first triathlon 🏊🏻‍♀️🚴🏼‍♀️🏃🏼‍♀️Training for this has been incredibly humbling, so I am proud of myself today. Our bodies are capable of such incredible things! I love sport-specific training but I think it’s time to throw a barbell around again 🏋🏼‍♀️. I am already excited to start training for a new challenge. Im pretty sure I learned more about triathlons today than I have read/conversed about in the 12 weeks of training leading up to it. THANK YOU to my support team braving the cold, @defenderof_man and @bc_and_avery! Beer and donuts never tasted better 😊 Big shout out to my co-workers Serena and Katrina who dominated along side me! All in all, a pretty rad morning 😊 #triathlete #earlybirdsprinttri #sweatequity #swimbikerun #athensga #tropicalia #zombiedonuts #rickandmorty #pelleritopower #alittlecoldneverhurtnobody

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Shoutout to Betsy on crushing a 5K this weekend! 

Warmup
Jump Rope 3 Minutes
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. The goal is to get 12-15 quality reps of each movement (compound exercises like the clean and press you should get 8-10 reps). Please click the links for important form/technique information regarding the Bulgarian Split Squat, which is not a movement we have done frequently.

Levels 3/4

A. 3 Sets
Barbell Front Squat
Right Hand Kettlebell Clean and Push Press
Left Hand Kettlebell Clean and Push Press
Elbow Plank Hold

B. 3 Sets
Right Leg Kettlebell Bulgarian Split Squat (contra lateral hold)
Left Leg Kettlebell Bulgarian Split Squat
Push-up
Barbell Clean

L4 – 135/95 for both FSq and Cln, 20/16k bell for CPP and BSS (can go heavier on the KB if it’s too easy)
L3 – 115/75 for both FSq and Cln, 18/14k bell for CPP and BSS (can go heavier on the KB if it’s too easy)

Level 2

A. 3 Sets
Barbell Front Squat
Right Hand Kettlebell Clean and Push Press
Left Hand Kettlebell Clean and Push Press
Elbow Plank Hold

B. 3 Sets
Right Leg KB or bodyweight Bulgarian Split Squat
Left Leg KB or bodyweight Bulgarian Split Squat
Push-up
Barbell Clean (OR Kettlebell Swing if your technique isn’t good)

L2 – 95/65 for FSq and Cln (if you can’t Squat/Clean that weight, sub Goblet Squat/KB Swings instead), no rx weight for the other exercises (L3/4 get first dibs on KB selection)

Levels 0/1

A. 3 Sets
Goblet Squat
Right Hand Clean and Push Press
Left Hand Clean and Push Press
Elbow Plank Hold

B. 3 Sets
Right Leg Split Squat
Left Leg Split Squat
Push-up
Kettlebell Swing (no more than 25 reps)

Conditioning
3 Rounds not for time (10 minute limit)
40 yard Heavy Double Kettlebell Rack Walk
10 Strict Hanging Leg Raises/Knee Tucks

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