Monday, December 23
I have learned silence from the talkative, toleration from the intolerant, and kindness from the unkind; yet, strange, I am ungrateful to those teachers.
Christmas Week Schedule
Closed Dec. 24, 25, 26 (Tue., Wed., Thur.)
Check your email for an open gym code you can use this week.
Our friends at Summit have invited any members to their classes this week, and anytime (and we’ve offered the same for our classes to their folks). Their classes are listed on Zen Planner.
Warm-up
2 minutes of jogging, biking or rowing
-then-
3 sets, not for time of:
5-7 hip & back extensions
8 air squats, squat therapy style
10 deadlifts, empty/light barbell
20-30 seconds of banded marching
4 broad jumps or tuck jumps
30-45 seconds of foam rolling your back
Strength/Skill
Deadlift 4-4-4-4-4
Use the heaviest weight you can for each set.
Strict Pull-Up Program (Day 10 of 20) - on own or after WOD, if time
• Active Pull-up Bar Hang, 3 x 35sec
Compare to Day 2’s active bar hangs. You did 30 secs then, and we’re adding 5 secs
each set today. If you managed unbroken sets then, see if you can do the same with
35 second sets.
*Remember, these hangs are just the top portion of your Scap Pull-ups from Day 8.
Press down!
• Feet Elevated Ring Row, 4 x 8
4x6-8 reps
Same exact skill piece as the one you did on Day 2. See if they feel any better, or
increase the box height for added difficulty. Hip movement
WOD
21-15-9 reps, for time of:
Power Clean, 135/95 lbs
Burpee (Bar Facing)
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc