Schedule Next Week:
Thursday, Feb 23: 6 am, 7 pm. 17.1 Viewing Party & Throwdown @ 8 pm
Friday, Feb 24: 6 am & 7 pm. Open competitors: You may get scored this day or use this day as practice.
Saturday, Feb 25: 9:30 am at Larry Bell Park (Weather permitting. Otherwise cancelled. Intended for non Open competitors)
17.1 Saturday Night Lights @ 6:00 pm. We want as many people here as possible to get scored for 17.1 Bring food and drink to share. Rally your teammates to get sweaty and have a good time. FYI: You may not enter the gym prior to 6 pm.
Sunday, Feb 26: Closed.
Open Competitors – Don’t forget each week one team will win 5 bonus points each week for bringing their A-game. This first week is going to force us all together. Make it smell like teen spirit. Additionally, 2 points per person will be awarded to the first two people to volunteer for each week’s throwdown. We’ll let you know when and where to put your name in the hat starting next week.
Nighty Night – Let’s talk about sleep.
When it comes to overtraining, or even just poor performance in life, the culprit is usually a lack of sleep. Make sleep a priority and every aspect of your life will be enhanced.
Think of yourself as a smartphone and your bedroom as the charger. If you leave the house in the morning and your phone is carrying a 20% charge, how useful a tool is that? It would shut down by noon. You can’t text, you can’t talk, you can’t play on Instagram, get directions, or check your email. The phone becomes useless. On the other hand, if you leave the house on a 100% charge you have a useful tool all day and most of the evening. Your body works the same way. Get enough good sleep and you’ll be ready for a whole day’s work. Leave the house under slept and undercharged and you won’t be able to perform like you want.
There’s nothing more anabolic than a few extra hours of sleep a night. Try to accumulate 8-9 hours a night. Protect the quality of that sleep by turning your bedroom into a place of rest. Use blackout curtains, get rid of lights from electronics (cell phone chargers, laptop chargers, alarm clocks), etc. Giving your body 8-9 hours of sleep a night in a completely dark and restful environment will produce an increase of human growth hormone and testosterone. This will also lead to a number of positive effects, including a higher training physicality and therefore better gains in the gym (and probably in life as well).
This practice is sure to help your mind and your body recover from the strain of an intense mental and physical workout lifestyle, giving you the opportunity to hit the grind 100% the next day.
Sleep for your strength. Dream about me.
Until Next Time -Bobby Maximus
Warmup
Jump Rope 3 Minutes
Hip Mobility
Downdog Push-ups
Skill
5-10 Minutes
Levels 2-4
Barbell Snatch Progression
L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
Levels 0/1
10 Turkish Getups (5 per side, alternating)
Strength
Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.
A. 6 Minutes E2MOM (3 sets)
3 Drop Snatch
Increase weight each set
B. 12 Minutes E2MOM (6 sets)
3 Strict Press
End at ~85%
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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)
E3MOM
3 Strict Press
Work up to ~85% of your 1RM
Levels 0/1
6-8 Sets
5 Double Kettlebell Strict Press
10/10 Single Arm Row
30 second side plank L/R
Rest 60 seconds
Conditioning
“Nessun Dorma”
ALL LEVELS 15 MIN TIME CAP
Levels 3/4
3 Rounds AFAP
100/75/50 Double Unders
25/20/15 Pull-ups
15/10/5 Cleans
L4 – Cleans M: 135/165/185, W: 95/125/145
L3 – DUs: 75/50/25 if you have to do singles also, Cleans M: 95/115/135, W: 65/85/105
Level 2
5 Rounds AFAP
5 Cleans
10 Pull-ups
100 Single Unders
L2 – If Barbell use at least 75/55, if KB then Double KB Clean and Squat
***Be aware that Levels 4 and 3 get to choose their equipment first–that is the privilege of testing up. Level 2’s can use barbells for conditioning if there are enough available and if there is enough space.
Level 0/1
5 Rounds AFAP
5/5 Single Kettlebell Clean and Squat
10 Ring Rows
100 Single Unders