Wednesday 11/7/18

Wednesday 11/7/18

I spy Charlie! on the Kettlebell Kings website

Make That Change
What would happen if you cut one negative thing from your life today?
What would happen if you replaced it with something positive?
You’d probably get a few results (but not the ones you think!).
Maybe you’ll feel yearning for that negative thing.
Maybe you’ll question if it was the right move.
Maybe you did it too soon.
Either way, you progressed.
Here’s to doing the simple, but not easy things.

Saturdays are for Friends: 👯‍♀️ Bring a friend free to Saturday’s workout at 9:30am! All fitness levels welcome.

Pilates: This Sunday at 11:30am, Amy P. will be teaching Pilates in lieu of the normal yoga class.
Amy is married to Greg, one of our old coaches, and is currently a PA for Wellstar and teaches Pilates at Be Yoga.
This Sunday’s class, as always, is free for members. You can register for it on Mindbody. Come get flexy with us!

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:
Dead Clean
Dead High Pull
Dead Snatch
Windmill
Overhead Squat

Strength
20:00 – 40:00

Levels 2-4
20:00 – 35:00 (15 minutes)
Bench Press
Work up to a heavy set of 3

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 Bench Presses 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.

6/7/8/9/10 Floor Press (keep same weight for all sets)
10/10 Single Leg Hip Bridge (lower down slowly, but don’t come all the way to the floor)
10/10 Slow Eccentric Single Arm Rows (3 second negative)

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

45:00 – 55:00

“Meno”

10 minutes AMRAP

Levels 2-4

8 Alternating Single Arm Dead Squat Cleans
8 Alternating Forward Kick throughs

L4 – 24/18
L3 – 20/14
L2 – no rx
L0/1 – can do bodyweight

55:00 – 60:00
Side lying quad stretch, supine figure four hip stretch

X