Wednesday 1/17/18

Wednesday 1/17/18

ALL CLASSES CANCELLED TODAY

Our sincerest apologies but we don’t want to compromise anyone’s safety. From Marietta PD, “The roads in Marietta are very hazardous. We encourage those that can to stay home today. If you have to go out, use extreme caution.”

Trust us, we are getting just as frustrated as you with snow days and hurricanes and global warming.

Snowed in?? – Sign up!! While you’re binging The Office and scrolling Instagram, open up your Mind Body app and get signed up for February’s Weightlifting (that’s snatch and clean & jerk) series with Olympic Weightlifting accomplished coach and lifter, Lyndzey Dare. Space is extremely limited and seats are already disappearing. Find it under Events & Testing.

Now put down the sugar and back away slowly AFAP. Head over to our Whole Life Challenge Team Page and sign up for the January challenge. Assuming the weather cooperates, Saturday’s class will include measurements and we’ll score your “before” workout all of which we’ll retest in March. (You need not be part of WLC, although we’ll throw you some shade, to come to Saturday’s 9:30 am class.)

Read – How To Build Willpower: A 4-Step System To Fight Temptation. This is actually a great read and if you’ve ever done a challenge before….you know how true this is.

P.S. Like most things you’ll succeed at, know that you don’t have to have ironclad willpower 100% of the time. Instead, you only need to have it more often than you don’t. So as you’re building your willpower throughout the Whole Life Challenge, think of your efforts as practice rather than perfection.

P.P.S. And if you’re still conflicted about the idea of building willpower slowly (or joining the Challenge), read this. It’s called “The Philosophy of Imperfection”, and it’s a perfect illustration of what we’re after in the Whole Life Challenge — small steps that lead to big changes.

Warmup
Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

Skill
5-10 Minutes

At this point the Progression should be familiar to everyone, so I want higher level members to work through it on their own, spending a little more time on the drills that are more challenging or important based on their individual needs. Lower level members will go through the sequence one time with the PVC to help commit the pattern to memory and as a functional warmup, following the direction of the Coach.

Levels 2-4
Barbell Snatch Progression (self directed, the Coach will be working with Level 0/1)

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar

Levels 0/1
Snatch Progression with PVC (one time through, with the Coach leading the drills)
10 Turkish Getups (5 per side, alternating)

Then all levels:
Review/Practice movements for workout as appropriate for your level AND ability.

Conditioning

“Santora”

3 x 5 Minute rounds, one minute at each station (like FGB):

Cleans
20 feet (not yards) Shuttle sprints (20′ forward run + 20′ backwards run = 1 rep)
Deadlifts/KB Swings
Burpees
Jerks/Push Presses
Rest 1 minute

L4 – DL 245/185; Squat Clean 155/115, Jerk 155/115
L3 – DL 185/135; Power Clean 135/95, Jerk or Push Press 135/95
L2 – Kb Swing 32/24 instead of DL, Double Kb Cln+Sqt, Double Kb Push Press
L0/1 – same substitutions as L2, no Rx weight

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