11.26.2014

Announcement: With the impending winter storm, we will keep members updated through the Facebook Page and Website if needed about class changes.

Thanksgiving Week Schedule
Wednesday: Normal Hours
Thursday: CLOSED
Friday: 10 & 11:00am classes ONLY. Gym will open at 9:30am for warm-up.
Saturday: 9-11am Open Gym

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Bear Crawl
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Deadlift
Warm-up as needed before completing the assigned workload below.

A: Deadlift 1-1-1-1-1RM
B: Deadlift 5-5-5-5-5RM

Notes: Many of the athletes will be working up to a new 1-rep maximum Deadlift for use during our next strength cycle. Athletes who have been with us less for less than 3 months will be completing a 5-rep maximum deadliest rather than 1RM.

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Impact/Focus #2: Bench Press
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.
Bench Press 5-5-5-5-5 (Tempo 12X1)

Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press. Explanation HERE

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WOD
5-10:00 Metabolic Conditioning

Skill Development
Prepare for fueling your gainzzz during Thanksgiving…