A NEW BEGINNING
Last month, we saw excellent lifting all around! A lot of you hit new personal records, and saw huge improvements in your strength and fitness! But it is the foolish man who rests on his laurels.
We are looking for continual improvement, so this will be a month of working on our weaknesses. I’m talking not only of you, the athletes, who come in and bust your hump day in and day out, but us – the coaches! We want to improve any way we can, as well as improve our facility and programming.
On that note, keep an eye out in the next week for a survey in your email. It will let you voice your opinion on what you like, what you don’t like, and what you think needs to be included more (burpees).
As I mentioned, we’re switching up the weekly routine!
Monday – Upper body/gymnastics
Tuesday – Snatch
Wednesday – Squat
Thursday – Clean
Friday – Deadlift
Saturday – Misc/Met-con
Last week was really heavy! There were plenty of victories, but also some defeat. This week is our reset week. Our light week. You should not be struggling on any of the main lifts, due to weight. If your technique is off, and you falter, that is fine as we will work to see if we can coach and correct that, but use a weight that you can easily move.
We are looking for quality this week. If you have been here for a month or more, then this week you are trying to go a little heavier than you have gone in light weeks of the past. We ramp up to new PR’s, then reset the weight back down and ramp back up again over the next couple weeks. The reset week is just as important as the PR week! Too many people see “6/10 effort” and just go 10/10 effort anyway. Their form sucks, and they wonder why they can’t progress. Always strive for movement quality!
Onto the workout!
- inch worms
- band pull-downs, band no-money drills, band dislocates
- first rib mob, bar hang stretch, wrist stretch
Bench press! pause at bottom – (x5) – 6-7/10 effort
Chest to bar chin-ups, pause at top – (x5)
- banded or free
5 rounds for time, 12 min cap
5 handstand wall walks (sub inch worms)
5 two-point one arm rows (50/30)
5 one legged squats
Post handstand breakthroughs and met-con times to comments!