11.20.20 Bright Spots Friday!!

If you haven’t requested to join the private Facebook group go do it now!! Here’s the link.

Time to end the week with some positivity! What are you celebrating this week?! What did you do right or for the first time?! It can be gym related or not! But please share with us so we can celebrate your successes! For those of you who aren’t on Facebook there’s a spot on the chalkboard wall in the entry way for your Bright Spots!! Please share on there too! Can’t wait to hear everyone’s Bright Spots this week!

A. Strength

Back Squat @ 32X1 Tempo

3,3,2,2

*build from last week’s loads

B. Conditioning

“Lindskog”

3 Rounds for Time

500 meter Run (.31 mile on TF)

20 Box Jumps 24″/20″

20 Pull-Ups

5 Handstand Push-Ups

*coaches challenge 5 rounds

*for the extra 100m on the run, run out to the entrance of the storage units and then back, or someone can measure it with mapmyrun or other distance tracking apps

11.19.20

A. Strength

12 minutes build to a tough load in the following complex

Power Clean + Hang Squat Clean Below Knee + Split Jerk

B. Conditioning

For time:

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

Push Press 95#/65#

10/9 Calorie Bike (after each round of push press)

C. Optional accessory work/skill/strength

Depending on your goals, pick one of the following to work on

3 sets

8/arm Single Arm DB Bench Press w/ Straight Arm Iso Hold

-or-

3 sets

3-5/arm Barbell Turkish Get-Up

*use DB if you can’t quite control a barbell yet, DB will be a closer stimulus than a KB

-or-

3 sets

Handstand Walk/Push-Up Practice

11.18.20

A. Strength

Deadlift from Blocks

(Set up blocks or plates so that the bar rests just below the knee)

5 sets of 3 reps

(Build from last week’s loads)

B. Conditioning

3-5 rounds

10 Burpees

15 Kettlebell Swings 53#/35#

20 GHD Sit-Ups

200m Run .12 mile (attempt to increase your run pace each round)

-rest 90 seconds between rounds-

*record your total split times on each round and aim to reduce your total time on each round as you go.

Substitute for 200m Run = 250m Row or .37 mile Bike