This week Pure Strength will be held on Wednesday night instead of Thursday night.

What I’m Reading: We’ve Reached Peak Wellness. Most of It Is Nonsense (Outside Mag)
It’s simple (but not easy). Move your body. Don’t eat crap. 
You don’t have to get in shape or maintain your fitness alone. We want to see you at the gym, and we want you to succeed!

If you need extra help, we offer personal training, nutritional counseling, and food/snacks (and now, prepared meals) at the gym.
Feel free to ask a coach if you have any questions.

Warmup

0:00 – 18:00
Run to Sessions 2x
Instructor Mobility

18:00 – 30:00
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

Conditioning

30:00 – 40:00
Kettlebell Dead Snatch technique review

40:00 – 60:00

4x E5MOM

“Fool’s Gold”

Levels 3/4

200 yd Run
10x
1/1 Alternating Kick Throughs
1/1 Alternating Dead Snatches

L4 – 24/18
L3 -22/16

Level 2

200 yd Run
16 Alternating Kick Throughs
8/8 Dead Hang Snatches (dumbbells are ok)

Level 1

6/6 Dead Hang Snatches (dumbbells are ok)
12 Alternating Kick Throughs
200 yd Run