Friday 11/18/16

Friday 11/18/16

Next Week’s Schedule Changes
Thanksgiving 9am
Black Friday 10am

All other classes are cancelled. Take some time to get outside and enjoy your friends and family.

Read – 5 Ways Lifting Weights Helped Me Succeed at Work from marketwatch.com.

“Sometimes you are so prepared that you finish the squat with no trouble. Other times you doubt yourself, lose your focus and in turn stop engaging your core or squeezing your back. You’re stuck at the bottom and you’ve missed the lift. Even if you’re physically strong enough to make the squat happen, building that mental resilience is what I’ve needed to be better in all aspects of life, whether it’s in the gym or at work.”

Warmup
Dynamic Athletic Movement

Hip Mobility Series
10 Downdog Push-ups

Lift

Levels 3/4

10 Minutes E2MOM
6 Romanian Deadlifts (light enough that you don’t round your back at all)

Then,

Take 20 Minutes to work up to a heavy triple Front Squat (5-8 sets).

Level 2

Same as above–10 Minutes E2MOM
6 Romanian Deadlifts (light enough that you don’t round your back at all)

5x
3 Front Squats at 5-10# more than last week (or about 55% of your Back Squat 1RM)

Levels 0/1

3x
5/5 Single Leg Deadlifts R/L

5x
5 Kettlebell Pause Squats (Goblet or Double KB)
Hold each rep at the bottom for 3 seconds (1-1000, 2-1000, 3-1000)

Conditioning

“Smallpox Champion”

Levels 3/4

21-15-9
Swings
Pull-ups
Handstand Push-ups

L4 – 32/24
L3 – 28/22, partial range HSPU

Level 2

21-15-9
Swings
Pull-ups
Push Press

L2 – band assist pull-ups if necessary, double KB push press (OR barbell 75/55# minimum)

Levels 0/1

5 Rounds AFAP
10 Swings
10 Ring Rows
10 Kettlebell Push Press (single or double)