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Ok gang, its Thanksgiving week and we’ve got an adjusted schedule:
- Monday – normal
- Tuesday – normal
- Wednesday – 5:30 and 9am ONLY
- Thursday – 9am class ONLY
- Friday – 5pm & 7pm ONLY
- Saturday – normal
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Mindset:
“I am not afraid of an army of lions led by a sheep; I am afraid of an army of sheep led by a lion.”
–Alexander the Great
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Nutrition:
Whole Foods no matter what are still better than any protein powder will every be, but sometimes you just need it so be smart.
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Movement:
A. Mobility:
Front Rack Mobility, Couch Stretch 1min/side
B. Skill/Strength:
Front Squat 4×3@ 70% 1RM, TEMPO (33X2)
3 Sec DOWN
3 Sec ACTIVE HOLD @ BOTTOM
X- Explode Up
2 Sec HOLD @ TOP
*Note: TEMPO work is done for Joint/Tendon Health FIRST, Strength gain/Maintenance SECOND.
C. Metcon: Half Cindy
10 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
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Recovery:
Lat Stretch, Pec Stretch
