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MONDAY 181112

Announcements:

-This Saturday is the Thanksgiving Throwdown (no Saturday classes) Open Gym Sunday

-Black Friday workout at Central Park at 11am

-Mens Golf Outing November 30th at 10am Chateau Elan (Please let Hunter know)

-Christmas Party Novemebr 30th 37 Main at 7pm (must RSVP to save a spot)

 

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

20 Plate toe taps at 50% speed + 20 at 75% speed + 20 reps as fast as possible

20 glute bridges

With a KB:

10 single leg RDL each side

10 goat bag swings

10 KBS

10 sumo stance DL

Review Deadlift positions….build up to a moderate starting load

 

Strength and Skill:

Four sets of:
Pause Deadlift x 5-6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)

Rest 60 seconds
L-Sit Hold x 30-45 seconds

Rest 60 seconds

Take 16 minutes to complete.

 

Fitness:

Three rounds for time of:
25 Lateral Box Step-Overs
25 Kettlebell Swings

 

Performance:

Three rounds for time of:
50 Double-Unders
10 Power Cleans (135/95 lbs)

Time cap of 12 minutes.

 

Mobility:

LAX Plantar Fascia

Mash Lats

Roll Posterior

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