Wednesday 9/6/17

Wednesday 9/6/17

Dexa Scan – It’s going down today! Last minute spots still available.

Powerlifting Workshop – This Saturday at 10:00 am. 3 hours of hands on technique work. This is perfect for those transitioning from the kettlebell to the barbell or those competing in the Tactical Strength Challenge or those that want to be a boss on the platform. So….it’s perfect for everyone is the point. Sign up. Master the squat, bench and deadlift. Never look back.

Read – Navigating The Gym When You Feel Like You Don’t Belong from Girls Gone Strong. “You may feel intimidated, but remember: you do belong.”

And then read – 5 Struggles Only Women Who Lift Will Understand from Barbend. “While our non-lifting friends are drinking lemon water for weight-loss and cutting carbs for summer bods, we’re eating chicken, more chicken, and bacon, egg, bagel sandwiches with hopes of putting on some muscle-weight. Maybe we could explain to our friends that 1 pound of muscle looks different than 1 pound of fat, but we’re too busy refueling from our latest sweat-sesh and trying to find the perfect filter for our deadlift 3-rep PR video on Instagram.”

Warmup
Run to Sessions
Hip Mobility
10 Downdog Pushups

Levels 3/4
10 Minutes
Snatch Progression with empty bar

Levels 0-2
3x
10 Swings
1/1 Getup
40 Yd Waiter Walk R/L

Conditioning

“Missionary Position”

Levels 3/4

30 Snatches
15 Bar Facing Burpees
Run 400 yd
20 Snatches
10 Bar Facing Burpees
Run 400 yd
10 Snatches
5 Bar Facing Burpees
Run 400 yd

L4 – 95/65
L3 – 95/65 – can sub SQUAT Clean and Jerk for Snatch

Levels 0-2

20 Double Kettlebell Clean SQUAT and Push Press/Jerk (i.e., Squat Clean Thruster)
20 Burpees
Run 400 yd
15 Double Kettlebell Clean SQUAT and Push Press/Jerk
15 Burpees
Run 400 yd
10 Double Kettlebell Clean SQUAT and Push Press/Jerk
10 Burpees
Run 400 yd

L0/1 – can sub Single Kettlebell

Core
3x
10 Ab Wheel Rollouts
40 yd Single KB Suitcase Carry R/L (that’s 40 yd for EACH side)