Monday 4/25/16

Monday 4/25/16

“Beware the lollipop of mediocrity. Lick once and you suck forever. I absolutely hate how some people can just shrug their shoulders and accept being average. HATE. IT. I can be too hard or too blunt at times, but it’s because I expect more out of you in here and I’m not going to feed you full of bullshit just because I think it’s what you want to hear. If you want to get better you need these things….you need the truth. If you want to dance around and have a cheerleader count your reps then I can point you in the right direction. Vince Lombardi said, “There is something in good men that really yearns for discipline…” and I agree whole heartedly. Never accept mediocrity.” John Welbourn

Weekend Recap: We kicked off Saturday morning with Bring a Friend Day and you did not disappoint! The gym was packed with friends and family and the energy was fire. Shout out to all of the members that helped the newbs make it through the class. Later that night, Cassiday brought the house down at trivia night. We had nine teams including Sweaty Snatches, Mark’s Ego, and Maggie Flinn Ruined My Life (my personal favorite). Maggie Flinn Ruined My Life (Mandy, Brad & Jerry (the host’s husband and obvious ringer)) took home the first place trophy with their robust knowledge bank of song titles with the word crazy in them, so many air squats were no repped and Cassiday shed a tear when she realized no one has the lines to American Beauty memorized. Sunday we ran into so many of you at Taste of Marietta and, finally, capped the weekend with the GoT season premier. Best weekend ever? It’s up there. 

Level 1/2 Test: One week from today. May 2nd at 7 pm. Be sure you sign up under testing on Mind Body.

26 World Records
7 Olympic Records
6x World Champion
3x Mr. Universe
2x Olympic Gold Medalist

One amazing man.

The sport of weightlifting lost a true icon today. Rest well, Tommy Kono.  

Warmup
3 Minutes Jump Rope
Hip Mobility Series
10 Down dog Push-ups

5 x
1/1 Turkish Getups

Lift
Levels 2-4

5 – 5 – 5 
Press (45-55-65%)

DELOAD: light weights for all lifts this week

Levels 0/1

5 x 6
Single Kettlebell Press R/L

Conditioning

“Non-refundable”

Level 2-4

AFAP

5-10-15-20
Squat Cleans
50-40-30-20 
Box Jumps

L4 – 155/125
L3 – 135/105
L2 – at least 75/55

Level 0/1

10 Rounds AFAP

5 Double Kettlebell Clean+Squat
10 Box Jumps (sub Broad Jumps if necessary)