Ever have a stressful week?  Ever had such a stressful week that it feels like your entire body hates you?

Neck all kinked up, hip flexors seized (from all that computer time), and shoulders feel like they've been carrying the world?! Sometimes the gym can help you release that tension...nothing like throwing around some heavy weights to feel at peace.  But sometimes all that tension can actually inhibit your performance in the gym.  A tight stressed out body and mind does not always cooperate under the bar.  Foam rollers and lacrosse balls are great to work the body kinks...but sometimes you may need a little more one-on-one time with your mind.  Maybe meditation is your peace maker?!

New training cycle starts this week.  The Benchmark workouts are on Monday, Wednesday, and Friday. If you miss any, make them up on the other days  you are in.   LOG your weights, times, and any scaling so you can compare at the end of the cycle when we repeat the Benchmarks.

Also, we are big fans of the squat.  BIG FANS!  Try to ensure you are squatting once per week.  If you miss “squat day” you can make it up on another training day.

Weekly Warm-up

Quad Roll-out – 1-2min/side, then: Accumulate 90secs per side in Couch Stretch. Use contract and relax.

2 Rounds of: 30-40 Jumping Jacks 10-15 Push-ups with controlled tempo 10 Hip Hinge drill (slow on the way down, fast on the way up, emphasize squeezing the glutes)

Part 1:

NEW Q's: A1. Chin-ups 5 x max (or 4 negatives as slow as possible) A2. Split Squat 4 x 6-8/side

VETERAN Q's: A1. Hang Power Cleans 10 x 2 Rest 90sec with ankle mobility work

Part 2: NEW BENCHMARK #3 4 Rounds for Time:

  • 30 Kettlebell Swings
  • 20 Box Jumps