Quote of the Week 2-24-2020
“Great things never come from comfort zones.”
As you guys know our Community is growing like wild. I greatly appreciate all of our legacy members being so welcoming to the new blood in the door. Thank you. With new members comes new equipment. As you all must have noticed we have been hosting twenty plus athlete Strongman classes- this is why you see about $10k of new Strongman implements in the gym! Even if you don’t intend to compete or even participate in Strongman classes, please ask your Coaches about some of the new equipment you see. We are all more than happy to educate you guys on some of the new, fun tools. I am extremely excited to see such a spike in interest in Strongman, a sport I have loved for a long time. I knew if we just kept at it, it would catch on- and it only took a decade and a half! A HUGE thank you to our Strongman Coach “Big Mike” who has not only hung in there with me all these years but is also one of my oldest (not just by age) friends.
This is how you know I am not lying to you guys- I always let you know the good AND the bad. This Box Night Out certainly leaned more towards the bad side haha! I had called ahead to reserve some lanes for bowling and was told we would be fine…when we arrived there was nothing available until 10:30 pm! So of course I got a lifetime ban for being too HUGE and we just went to Cappelinis and ate salads. Honestly, I think I enjoyed the salad a lot more than I would’ve enjoyed the bowling. I think next Box Night Out we stick with food!
Here we go guys- back to a more traditional Strength and Conditioning split. We just finished up a nice hypertrophy cycle that focused on the contractile nature of our musculature as well as a skill acquisition phase used to prime our bodies for growth. Now it is time to put our new skills into application and try to move some big weight. We are moving to a standard 5/3/1 Strength periodization working off of percentages of our latest 1RM. Start at 50% and build up to a heavy set of five reps at around 80% this week- still being mindful of contracting the proper muscles. I also want to focus a bit more on conditioning so I have programmed lots of metabolic load this week including doubles twice. This is a great week to get your first double under!
LET’S GET HUGEEEEE!
Reverse Lunge Wallballs
Burpee Box Jump Overs
1 Rope Climb
4 Hang DB Snatch (35#/20#)