Wednesday, May 17, 2017

Green shirt catch-up


I completely spaced on Jyothi's 1-year anniversary. I thought I had already given her a green shirt and asked her to help out a new member (a responsibility of those who have green shirts), but it turns out I missed the anniversary and never gave her the shirt. She was worried that it was a judgment on her skill that I never gave her a shirt - that couldn't be any farther from the truth!

Jyothi is committed to showing up (she's strict on her 3 days a week - I know she'll be there on MWF) and putting in the work. She always knows her lifts and her weights and keeps very good notes in her little book in the cubbies. I would never withhold a green shirt to someone so dedicated to the gym.

Keep an eye out for the yellow shirts - the first round of two year anniversary shirts will be going out early this summer!



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

5 rounds
  AMRAP 3:00
    3 power cleans
    6 push-ups
    9 air squats
  rest 1:00



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