Friday, February 2, 2018

Happy Ground Hog Day!


In PA Ground Hog Day is a big holiday. I don't know if Phil saw his shadow or not, I wrote this the night before.

I looked at my 2016 and 2017 posts and saw that I was unoriginal and used a picture from the movie staring comic genius Bill Murray.

So in the spirit of the movie and constantly repeating myself, here's this year's Ground Hog Day post.  If you follow the blog, you already know what I'm going to say about these topics, so I'll leave it to you to fill in.

Variability is good.

Know your weights. Keep a log!

Don't go too hard, you shouldn't be out of breath.

Take enough rest time.

Antifragile!

Lifts heavy weights.

Kettlebells are good for you.

Don't eat sugar.

The government is killing you.

Eat more meat.

Oh, your shoulder hurts? Do some TGUs.

Your back? Do some deadlifts.

Follow the program!



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

bench press 5-3-3-3x3 (thank Isabella for driving to Denver and picking up the new benches)

Accessory/Skill

6 renegade rows between sets

Group Workout

5 rounds:
4L, 4R kettlebell row 
0:30 rest

then

3 rounds:
10 push up
10 chin up
10 jump squat
1 min rest

then

2 x 20 partial pvc pull over



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