Blog Week of 12-7-2020

Quote of the Week 12-7-2020

“Don’t fear failure.  Not failure, but low aim, is the crime.  In great attempts it is glorious even to fail.”

NEWS

Athlete check-ins are going very nicely.  I love getting so much feedback from you guys and learning exactly what you love about our Programming and facility so I can give you more.  Many of you have booked PT sessions with me as well and the one-on-one approach is just SO effective.  Let’s keep up the amazing work this week!

PROGRAMMING

Get ready friends- we are adding some serious assistance and hypertrophy work this week.  We want to be sure we initiate each movement with the intended working muscle, take the muscle through a full, active range, and squeeze the muscle in the shortened position.  Let’s really focus on creating the proprioception to fatigue specific muscles this week.  Our Metcons are straight up FUN- I am especially looking forward to Friday’s DB madness.  

LET’S GET AFTER IT!

Monday

Strength

EMOM 5

5 Back Squats @70%

EMOM 5

10 Standing Calf Raises

Metcon

40-30-20-10

Doubles

Thrusters (45#/35#)

Sit-ups

Tuesday

Strength

EMOM 5

5 Hang Cleans @70%

EMOM 5

10 DB Curls

Metcon

“Mile Up*

4 Rounds

400m Run

Max Unbroken Pull-ups

*Scored for Reps*

Wednesday 

Strength

EMOM 5

5 Bench Press @70%

EMOM 5

10 DB Lateral Raise

Metcon

21-15-9

Power Snatch (95#/65#)

HSPU

Ring Dips

Thursday

Strength

EMOM 5

5 Deadlift @70%

EMOM 5

10 DB Lunges

Metcon

50/40 Cal Row

25 Deadlift (225#/155#)

15 Burpee Box Jump Overs

10 Deadlifts

15 Reverse Burpees

Friday

Strength 

EMOM 5

5 Strict Press @70%

EMOM 5

10 DB Flys

Metcon

50 Renegade Rows (50#/35#)

50 1 Arm Devils Press

50 Single Arm DB Push Press

50 Alt DB Snatch

*Break Up Workload As Desired*

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