Wednesday, November 22, 2017

Holiday Schedule

If you also think this is the best scene in Thanksgiving TV then you're my kind of people
I'm a little late in getting the holiday schedule figured out. Here we go:

Wednesday (today) - No Morning S&C, everything else is a normal Wednesday

Thursday - No Classes

Friday - No Morning or Evening S&C, everything else is like a normal Friday. Since I have the day off I hope to be at the Noon Kettlebell class. If enough people show up at Noon, I might be able to be talked into a post workout Fish Game tournament with fabulous prizes for the winner.

Next week - Jeremy will be out of town so no Kettlebell class. Kettlebellers are all welcome to come the S&C classes, I promise I won't bite.

Strength program folks - don't stress about getting in all 4 days this week. Next week is deload week and it's ok if you stretch this week's heavy workouts into next week.  After we wrap up this cycle with test week, we'll do a transition cycle until after the holidays so you don't need to stress. Next year we'll get back to our normally scheduled strength program, I've got some great ideas for accessory work that will be really fun.



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

front squat 5-3-2-3x2

Accessory/Skill

2 TGUs between strength sets

Group Workout

12 Turkish Get Ups
3x2L, 2R

then

4 rounds:
10 Inchworm + Push Up
20 weighted walking lunge 

then

2 minute hollow hold



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