Thursday, May 25, 2017

Afternoon schedule change


Since Jordan is leaving we need to temporarily adjust our afternoon schedule. Don't worry, we do have a succession plan and you'll be getting a great new coach soon. But until we can get her set up, we can't run both a 4:15 and 5:30 class.  Starting on Tuesday (we're closed Monday because of Memorial Day), we'll have one long S&C class from 4:45-6:30. You can do either the daily program or the strength program at that time.  You can come in any time during that class, just be wrapped up by 6:30 so the weightlifting club can get started.

I think it's going to be fun to have everyone in there at the same time. I love the extra energy.



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

power snatch 3-2-5x1

Accessory/Skill

5 push-ups between strength sets

Group Workout

5-5-5 press
3-3-3 push press
1-1-1-1-1 jerk
try to increase every set



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