Tonight is the night! New pm class times are 5:30 and 6:30pm. 

Weightlifting 101/102 – Lyndzey will be teaching a snatch and clean & jerk specific series for ALL levels. People new to lifting will take the 6pm class, and those who are more familiar with the lifts will take class at 7pm. The class is on Tuesday nights, starting October 16th and runs through November 6.
$100 for the series.

What I’m reading: The Holidays Are Coming, Make Your Health Priority

Warmup
0:00 – 5:00
3 minutes Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 20:00
Kettlebell Drills:
Tactical Lunge
Tactical Clean
Rotating Press

Strength
20:00 – 40:00

Levels 2-4
20:00 – 35:00 (15 minutes)
Back Squat
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
3 Back Squats 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 squats.

5 Double Kettlebell Squats (go heavier than you did for 8)
30 Bear Crawl Position Shoulder Taps (try not to let your hips move)
3-5 Controlled Eccentric Chin ups (slow negatives: take a 5 count to lower down from chin over bar to full extended elbows)

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

45:00 – 50:00

“Everliving Fire”

(15 minute limit)

Levels 2-4

10 Rounds AFAP
9 Burpees
7 Goblet Squats
5 Kettlebell Snatches per arm

L4 – 24/18
L3 – 20/14
L2 – sub single arm high pulls for snatches if necessary

Levels 0/1

5 Rounds AFAP
10 Burpees
10 Goblet Squats
10 Kettlebell Swings