Congrats to Kim, Stephen & Lemuel for passing their Level 2 test!!!

This week we’re starting a 4 week Athletic Power cycle. Check Monday’s post for more details. 

During this cycle you will often have to work with a partner. This should be someone who is at your level and in the same ballpark strength-wise. When working with a partner, you should monitor each other’s sets and reps and time intervals, etc.  You keep your partner accountable for his or her performance in class. Encouragement is good also – but keep each other honest. And as always the priority is quality of movement. 

Read – Relax Like A Pro: 5 Steps to Hacking Your Sleep

Don’t forget: EVERYONE is required to sign up for class in advance.

Listen – Jonathan Del Ray and his band, Tall Bear, are playing tomorrow night at Smith’s Old Bar. Tickets and details here.

Warmup

Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Medicine Ball Backward Overhead Throws

B.
3 sets
5 Medicine Ball Push Press

Lift

Levels 2-4
5 sets
5 Push Press (75%)
30 seconds max reps Pullups (strict/band assist – no kipping)

Levels 0/1
5 sets
5 Kettlebell Push Press (single or double)
30 seconds max reps Ring Rows 

Conditioning

These 3 can be done in any order. The instructor will let you know where to start.

Alternate with a partner:

A.
3 Rounds

Medicine Ball Complex:  
30 sec each for max reps 
Backward Overhead Throw
Chest Pass
Push Press
Ball Slam (use rubber medballs for this exercise)

B.
3 Rounds

60 sec Overhead Plate Walk 
60 sec rest

(L3/4 – 45/35, L2 – 35/25, L0-1 – 25/15)

C.
2 Rounds

500M Row