Quote of the Week 1-23-2023

“A fit body, a calm mind, a house full of love. These things cannot be bought – they must be earned.”

NEWS

Welcome back friends!  A big old shoutout to Coach Pinky for making our first Box Night Out of 2023 a success.  Thanks to all who came out and bowled with us.  February’s Box Nights will all be held during the OPEN- more on this next week. 

PROGRAMMING

Here comes our deloading week but be warned- our Metcons all contain a HEAVY barbell movement for low reps.  If you are following along with your custom periodization please go back to week one and perform five sets of five with your heaviest warm up set (set three on your spreadsheet).  For the rest of us just grease the groove and hit five light sets focusing on form.  

HERE WE GO!

Monday

Strength

Strict Press

5-5-5-5-5 Deload

Metcon

10 Rounds

100m Run

5 HSPU

1 Power Snatch (BW)

Tuesday

Strength

Back Squat

5-5-5-5-5 Deload

Metcon

50-40-30-20-10

Doubles

5-4-3-2-1

Squat Cleans (BW)

10-20-30-40-50

Air Squats

Wednesday 

Strength

Bench Press

5-5-5-5-5 Deload

Metcon

1 Split Jerk (BW)

20 T2B

1 Split Jerk

20 Ring Dips

1 Split Jerk

15 T2B

1 Split Jerk

15 Ring Dips

1 Split Jerk

10 T2B

1 Split Jerk

10 Ring Dips

1 Split Jerk

Thursday

Strength 

Weighted Pull-up

5-5-5-5-5 Deload

Metcon

1 Hang Clean (BW)

50/40 Cal Row

1 Hang Clean

50 Pull-ups

1 Hang Clean

3 Rope Climbs

1 Hang Clean

Friday

Strength

Deadlift

5-5-5-5-5 Deload

Metcon

5-4-3-2-1

Deadlift (2x BW)

8-8-8-8-8

Devils Press (50#/35#)

8-8-8-8-8

DB Box Step Overs

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