Thursday, January 11, 2018

The gym is closed Saturday


A quick reminder: we'll be closed this weekend. Randy will be in Colorado Springs for a weightlifting meet. Nick and Carter will be competing on Saturday and Sunday.

Here in Boulder Jeremy will be hosting a StrongFirst Barbell course. This is a full day instruction on the deadlift, squat, and press. I've seen how everyone's kettlebell form has improved since Jeremy arrived at the gym, I'm sure the same will happen with the barbell lifts too. This will be worth your time if you can make it!




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

deadlift 8-5-3x5

Accessory/Skill

5 heavy swings between sets

Group Workout

EMOM 10
10 heavy kettlebell swings 

then 

6 rounds:
5L, 5R 1-arm kettlebell swing
5L, 5R kettlebell backsquat 

then

2 x 20 banded good morning



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