Friday, September 13
Being deeply loved by someone gives you strength, while loving someone deeply gives you courage. - Lao Tzu
Schedule Update: Starting next week, we're combining the afternoon 4:30pm and 5:30pm classes into one 5:30pm class on Mon and Wed. We're keeping the Fri afternoon class at 4:30pm for now.
Warm-up
2 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of banded marching
8 hip & back extensions
30 Seconds of foam rolling for your back/lats
-then-
2 Rounds, not for time, of:
5-7 Deadlifts, empty/light barbell
5-7 Hang Power Cleans, empty/light barbell
5-7 Front Squats, empty/light barbell
5-7 Shoulder Press, empty/light barbell
5-7 Clean & Jerk from mid-shin
(NTE 10:00)
Strength/Skill
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest 2+ minutes between sets.
(After WOD, if time:)
For quality:
Handstand Practice, 4 mins
Accumulate 2-4 minutes open floor or against a wall
Or practice handstand walking.
Movement Demos
WOD
1 Power Clean, pick load
Every 1 min for 10 mins.
3 Back Squat, pick load
Every 2 mins for 10 mins.
8 Bench Press, pick load
Every 2 mins for 10 mins.
Strength B (can be done instead of WOD)
Same as WOD
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side