Blog Week of 11-9-2020

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

Share