Next Monday October 8, our new pm schedule goes into effect. The gym will be open at 5pm, but the new class times are at 5:30pm and 6:30pm.

Weightlifting 101/102: Lyndzey will be back coaching an olympic lifting workshop on Tuesdays running from Oct 16th – Nov 6th. We will have a 7pm class for more experienced lifters. Level 0/1 will have a 6pm class option. If you want to learn more about the explosive, technical lifts that compromise oly lifting – snatch and clean & jerk – this workshop will definitely give you more confidence under the bar. We’ll have more information on signups next week!

For Friday Fun, I have two links for you:

1. 7-year old slays the National Anthem

2. For those animal lovers, an injured turtle at the Maryland Zoo gets a LEGO wheelchair 😭😭😭

Warmup
0:00 – 5:00
Jump Rope 3 minutes
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 22:00
Kettlebell Around the World Drills:
Slingshot to Catch
Crazy 8’s
Tactical Clean
Tactical Clean to Rotating Press

Strength
22:00 – 42:00

Levels 2-4
22:00 – 37:00 (15 minutes)
Bench Press
Work up to a heavy set of 5
Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

37:00 – 42:00
3x E2MOM
5 Bench Presses at 80% 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. Start light and add weight on the Floor Press.

8 Double Kettlebell Floor Press
10 Alternating Cossack Squats (no weight, grab the rig or a ring for balance)
3-5 Slow Eccentric Pull-ups (5 count negative)

Conditioning
42:00 – 48:00
Movement Practice and Workout Setup

48:00 – 60:00

“Beautiful Letters”

12 minutes E2MOM

Levels 2-4

Even Minutes:
4x Double Kettlebell Complex
Clean
Alternating Press
Squat

Odd Minutes:
12 Alternating Sit-Throughs

L4 – 2×24/18
L3 – 2×22/16
L2 – no rx

Level 0/1

5x AFAP
5 Clean and Push Press
5 Squats
10 Alternating Sit-Throughs