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Monday…11/20/17

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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

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