Blog Week of 11-30-2020

Quote of the Week 11-30-2020

“How we spend our days is, of course, how we spend our lives.”

NEWS

Welcome back and welcome to December…This has somehow been both the fastest and longest year of my life.  We have come SO far guys!  Last Thursday we had an excellent Thanksgiving “Murph” celebration.  I felt the turnout was amazing, the turkey fried nicely, and everyone certainly earned their feasts.  Sending a special shout out to “Home Run” Tim and Cat, who have been at every single “Murph” I have ever hosted.  Another shout out to an old 631 friend, Jacob “Flakes” who showed up, helped me defrost a turkey, and then got caught stealing a T-shirt…glad to see nothing has changed Flakes!  Finally, a big shout out to all our new friends who have become such a good fit for our family.  As I do every day, I spent this Thanksgiving very grateful for the most amazing Community.

Athlete check-ins are coming along nicely.  I am so excited about how many of you guys are booking Personal Training sessions with me-I’m flattered!  It goes to show you that we are and always have been a COACHING business.  If you want to book a session to get ready for the new year you don’t need to wait until our Check-in, just BOOK HERE.  And if you know someone that you think would love what we do but needs some online support, then please share our Virtual Platform Obsessed Fitness with them.  All this week we are offering 10% off your first month- this makes a GREAT Christmas gift.

PROGRAMMING

Getting HEAVY this week guys!  Big numbers.  If I have given you your custom periodization these past two weeks, really try hard to hit 95%-105% of your programmed numbers.  Our Metcons are very varied in time and modal domains, please take special care to focus on recovery this week.  Water, walks, protein, sleep.

LET’S GET AFTER IT!

Monday

Strength

Bench Press

6-6-3-3-1-1

Metcon

10-9-8-7-6-5-4-3-2-1

Hang Snatch (95#/65#)

Ring Dips

Tuesday 

Strength

Deadlift 

6-6-3-3-1-1

Metcon

30-20-10-20-30

Air Squats

Sit-ups

Walking Lunges

Wednesday 

Strength 

Hang Clean

6-6-3-3-1-1

Metcon

AMRAP 14

21 Doubles

7 CTB

7 Hang Clean (135#/95#)

Thursday

Strength

Strict Press

6-6-3-3-1-1

Metcon

3 Rounds

400m Run

20 HSPU

Friday

Strength 

Back Squat

6-6-3-3-1-1

Metcon

10 Deadlifts (315#/255#)

20 Burpees Over Bar

1000m Row

20 Burpees Over Bar

10 Deadlifts 

Share