Quote of the Week 11-9-2020
“Associate with people who are likely to improve you. Welcome those who you are capable of improving. The process is a mutual one: people learn as they teach.”
NEWS
Last week we chatted about some exciting new features we have added to your Zen Planner accounts and I am overwhelmingly excited that you guys have been using them! Please continue to reserve your class times and track your workouts. This week is especially important since we are hitting PRs on some major lifts. Your Coaches will use these numbers to build your custom plans in the upcoming weeks.
PROGRAMMING
Let’s do it guys- BIG PR week! Have some warm up numbers in mind and then prepare to really push yourself. This is the fun stuff. Our Metcons will emphasize a lot of the necessary components of a great Oly lift such as full hip extension and core support. Let’s celebrate these big wins together.
HERE WE GO!
Monday
Strength
20 minutes
PR Squat Clean
Metcon
“Jackie”
1000m Row
50 Thrusters (45#/35#)
30 Pull-ups
Tuesday
Strength
Wide Grip Pause Bench
6-6-3-3-1-1
Metcon
21-15-9
Hang Snatch (95#/65#)
HSPU
Ring Dips
Wednesday
Strength
Pendlay Row
6-6-3-3-1-1
Metcon
AMRAP 15
1 MU
3 Devils Press (50#/35#)
5 DB Box Step Overs
7 T2B
9 KBS
Thursday
Strength
20 Minutes
PR Split Jerk
Metcon
3 Rounds
400m Run
20 STOH (95#/65#)
10 Reverse Burpees
Friday
Strength
20 Minutes
PR Squat Snatch
Metcon
5 Rounds
10 Alt DB Snatch (50#/35#)
20 Doubles
15 Sit-ups
