
Matt getting after his Overhead Lunges!! Nice Job to Everyone on Monday's Workout!! It was a mentally tough one, but YOU ALL got through it!
I. Schedule for Thanksgiving Week:
Tuesday: Regular Gym Hours
Wednesday: 5:30 am, 6:30 am, 7:30 am(On Ramp), 9:00 am, 4:30 pm(On Ramp), 5:30 pm, 6:30 pm
Thursday: No Classes Scheduled- Enjoy Your Rest Day
Friday: 6:30 am, 7:30 am(On Ramp), 9:00 am, 4:30 pm(On Ramp), 5:30 pm, 6:30 pm
Saturday: Regular Schedule Classes
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Hip Flexion/Extension(Quad Stretch)
Band Stretch(Front Rack Position)
High Hamstring Stretch(Band Stretch)
5 Minutes of Squat Test(Collect 5 Minutes in the Squat Position)
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Push Jerk, Find a 1 Rep Max in 10 Minutes
*Compare to August 23rd and October 18th.*
B.”Rowing Frenzy”
Row 1500 m
Rest 3:00 Minutes
Row 750 m
Rest 3:00 Minutes
Row 500 m
Rest 3:00 Minutes
Row 250 m
Done!!
C. Competitors Schedule Workout of the Day:
GHD Sit-Ups For Time, Complete 50 GHD Sit-Ups As Fast As Possible.
Post Weights Used and Times to Comments.
ritaaaaaaa!!!!!! where are youuuuu!? The 5:30am crew misses you! Hope all is well and to see you in bright and early soon<3
i want to be the first to say i have a sweet face in that photo
A look of determination, with a mix of why the hell am i doing this hahahah good job matt!
I agree with Ross’s statement… and Rita, where were you this morning?? We miss having an even number of girls and boys… Hope to see you soon…
im back baby! im sick of Ross trying to bully people around in the workouts, and now its time for the newly dedicated dave to take the thrown
195 on push jerk, not a PR. Rowing total time was 11:39. Legs were really sore today after yesterday’s suck fest, and my legs had a tough time doing what I told them to do during the rowing! Although I rowed as hard as I possibly could, I was not in any state to PR on the rowing or throw out a low time. Mentally, (to justify recrushing my quads and glutes as if they weren’t already sore as shit and saturated with lactic acid) I decided to treat it as more of a continuation of Kevin’s “mental toughness conditioning”…I look forward to seeing the 530pm crew, I’ll be the guy walking like a stick figure!