Friday, December 23
Holiday Schedule Reminder
Saturday Dec 24th: Open Gym 11am-1pm
Sunday Dec 25th: Open Gym 11am-1pm
Monday Dec 26th: Classes at 8am & 9am
5 Up/Down Dog
10 Spiderman Lunge
5 Tempo Push-Up
10 Iron Man (Superman with swept arms)
5 Strict Press
10 Cossacks Squat
Take 7:00 to fully warm up barbell movements.
A) Every 3:00 for 12:00 (4 Sets Each)
Sumo Deadlift x 4-6 Reps
Strict Press -or- Bench Press x 4-6 Reps
Goal is to use the same weight across all sets (do not build). Start with a challenging weight you can do for 6 good reps on Set 1, with the understanding that you may only get 4 or 5 reps at that same weight in Sets 3 and 4.
Increase load on Sumo Deadlift from 120922.
B) 5 Min AMRep Ladder:
DB Push-up -or- HSPU
DB Hang Power Clean
If you did Bench Press in Part A, do HSPU or another vertical pressing option for Part B.
Goal is to get thru at least the Round of 12. Use whatever weight you would like, depending on how tight you want the sleeves on your ugly Christmas sweater.
:30 Lying Knee Twist
:30 Eagle in Saddle
:30 Standing Forward Fold