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