Thursday 8/22/19
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Thursday 8/22/19

Stand up straight and realise who you are, that you tower over your circumstances. – Maya Angelou
Think about how Beyonce or Mick Jagger present themselves on stage. Shoulders back, standing up straight … they look so confident and like they have a strong belief in themselves. The way you carry yourself and move says a lot about you – and something as simple as changing your posture can have a big impact on how people perceive you (and maybe even your outlook on life!).

So check out these posture tips from The New York Times:
1. Imagine the top of your head.
2. Touch the top of your head — you may be surprised at where it is.
3. Gently, without any forcing, ease it higher.
4. Let your shoulders ease outwards, picturing arrows pointing away from your body.
5. Expand your chest.
6. Breathe deeply.


0:00 – 15:00
Run to Sessions 2x
Instructor Mobility

15:00 – 25:00
Steel Mace Warmup
Slow, controlled movement
Alternate with a Partner

2x through on each side, then switch with your partner
Ballistic Curl after each Step
Right leg Forward Lunge
Right leg Side Lunge
Right leg Crossback Lunge
Continue on Left leg

Mace Front Pendulum Practice (20 reps then switch)
-with knees soft and midsection braced, hold the mace upside down, keeping hands high up in front of the sternum
-as you swing the mace from side to side, increase the amplitude of the swing until the mace is parallel to the floor at the top of the movement
-same side elbow lifts up, opposite side stays tucked


25:00 – 35:00
Workout explanation
Lower Levels KB Dead Clean review
Upper Levels warm up barbell Cleans
Toes to Bar/Hanging Abs/V-ups

35:00 – 55:00

“Sons of Jacob”

You must have at least 60 seconds rest each round (ideally you get 2 minutes rest). Your coach will adjust your rep scheme if you cannot get the work done in under 4 minutes. People often lose time by trying to “recover” on the run–just run fast, like 85% of your max effort, and you will still have energy to complete the other movements but you won’t get caught by the clock.

Levels 3/4

200 yd Run
5 Hang Squat Cleans (or Hang Power Clean + Front Squat)
15 Toes to Bar
50 Double Unders

L4 – 155/125, goal should be UNBROKEN on the cleans AND T2B
L3 – 135/105, 25 DU if you can’t string them together

Level 2

200 yd Run
5 Hang Power Clean and Squats
15 Knees to Elbow
25 Double Unders OR 150 Single Unders

L2 – 115/75 (if you don’t have experience with this lift, substitute 10 HEAVY KB Dead Clean and Squats)

Level 1

125 Single Unders
15 Kettlebell Dead Clean and Squats
15 Hanging Knee Tucks OR V-Up Sit-ups
200 yd Run


55:00 – 60:00

Hold each stretch for 60 seconds per side
Hip Flexor/Couch Stretch