Blog Week of 3-25-2019

Quote of the Week 3-25-2019

“Success comes from consistency to your vision and values.”

NEWS

Our next competition The Pound for Pound Strongman Throwdown is this coming Saturday 3/30!  I’m so excited to showcase a sport that I love. Even if you guys aren’t competing- of course come down and check out the fun.  Bring friends, bring family, let’s make it another amazing day.

631strongman.eventbrite.com

COMMUNITY

With the completion of The Open season I wanted to personally congratulate all of my athletes.  Every single one of you gives it your all daily. I can’t begin to tell you how blessed I feel to have helped cultivate such a friendly, welcoming, and positive community.  You are what separates us from other boxes and other globo gyms. You give me the confidence to say that I am part of the best gym out there and have the best job in the world.     

PROGRAMMING

This week begins a new strength cycle- cheers to last weeks PRs on OHS, Power Snatch, and Split Jerks.  Now we get to play with some more traditional strength movements in a higher rep range. The goal of this week’s strength work is to focus on form and hypertrophy, paying extra attention to initiating the movement with the working muscle, finding full range of motion, and finally squeezing the working muscle in the shortened position.  Spend this week finding that ever important, yet often overlooked mind muscle connection that you hear me going on and on about all the time. We also have a banger planned Wednesday- “Eva”. I am excited to see how you guys tackle this beast of a girl.

LET’S GET AFTER IT!

Monday

Strength

Back Squat

10-10-10

Metcon

1000m Row

50 OH Walking Lunges (20#/14#)

50 MBC

50 Wallballs

Partition Reps However

Tuesday

Strength

Bench Press

10-10-10

Metcon

1-2-3-4-5-6-7-8-9-10

HSPU

Box Jumps

Ring Dips

Wednesday

Metcon

“Eva”

5 Rounds

800m Run

30 KBS

30 Pull-ups

50 minute Cap

Thursday

Strength

Deadlift

10-10-10

Metcon

21-15-9

Squat Cleans (95#/65#)

T2B

Friday

Strength

DB Strict Press

10-10-10

Metcon

AMRAP 15

30 Doubles

10 Alternating 1 arm DB Clean and Jerk

10 Burpees

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