Blog Week of 1-4-2021

Quote of the Week 1-4-2021

“The future is conquered by those who believe in themselves and the beauty of their dreams.”

NEWS

Happy New Year and a very special good riddance to 2020.  I spent the last week up in the cabin decompressing from that crazy year and I am SO hungry and ready to tackle 2021 with you guys!  I don’t know who needs to hear this but summer is only 5 months away…if you intend to get into the best shape of your life this year like I do, you better get started now.  Get consistent, show up to class, drink that water, book that PT session, get that extra twenty minutes of sleep.  We all deserve to see what we are capable of this year.  Time to make the comeback greater than the setback.  Let’s do this together!  

PROGRAMMING

Bangers this week!  New periodization movements for straight up strength gains.  Front Squats, DB Rows, Push Press, Power Cleans, and Bench- we are looking to put on size and gain explosivity.  Monday is so deceptive…prepare yourselves for that one.    

LET’S GET IT!

Monday

Strength

Front Squat

5-5-5-5-5

Metcon

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

Devils Press (50#/35#)

DB Box Step Overs

Tuesday 

Strength 

DB Row

5-5-5-5-5

Metcon

30/25 Cal Row

20 Hang Snatch (95#/65#)

10 Pull-ups

5 Ring MU

10 Pull-ups 

20 Hang Snatch

30/25 Cal Row

Wednesday 

Strength 

Push Press

5-5-5-5-5

Metcon

4 Rounds

30 Doubles

20 KBS

10 Reverse Burpees 

10 Strict Ring Dips

Thursday 

Strength

Power Clean

5-5-5-5-5

Metcon

AMRAP 15

5 Deadlifts (225#/155#)

10 KTE

15 Wallballs 

20 Sit-ups 

Friday

Strength 

Bench Press

5-5-5-5-5

Metcon

3 Rounds

400m Run

15 Box Jumps

15 HSPU

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