Thursday, May 4, 2017

A little more flexibility in our schedule

Kevin wants all of the kettlebells.  Also - notice all the backpacks stored by the cubbies! Good job, it's getting crowded now, so let's not keep our crap in the main workout area...

We've done our job and most of you are very self-sufficient, so we don't need to be as draconian (if I could really ever be draconian) by having everyone in class do the exact same thing. Rather than forcing the 4:15 class to be S&P only and the 5:30 to be the daily workout only, we're going to allow you to come to either class and do the program of your choice.

This doesn't mean cherry pick the workout, and switch around. If you're going to do the strength program, you need to commit to it for a full 4-week cycle. If you need conditioning, then skip the strength program and do our normal S&C programming.

Also, try to be at one class or the other. It will be too confusing if it's just a random open time where people come in. That means, be here for the 4:15 or 5:30 class - you can just do either program at either time.

Try to be friendly and share platforms when you can. Even if it's not crowded, I like people to work 2-3 per platform. It forces a some rest between sets plus you get to watch someone else. You can learn a lot by watching other people lift. You can see what they do right and what they do wrong, or just simply what they do differently.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 5-3-2-3x2

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

8x3 C&J / 3:00 (heavy!)



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