Save the date!

Tuesday, January 15, 2012

Mobility/Warm-up:

Jog 400 meters
10 Wall Squat
Posterior flossing w/ band
Super rack w/ band
Lat activations
5 Pause Front squats w/ bar
5 Thrusters w/ bar

Conditioning: (Same for Classic and Advanced)

20 minutes to complete the following…

For time:
“Fran”
21-15-9 of:
Thrusters 95/65#
Pull-ups

-then (no rest)-

Run 1 Mile.

With the remaining time:

Establish a 20RM Back Squat.

Notes: There will be a strict 5 minute cap on Fran and absolutely no rest before the mile. The 20RM Back Squat is an advanced protocol, especially under fatigue. Please be conservative in choosing a weight. Advanced athletes should not go beyond 70% of their 1RM Back Squat. Newer athletes may sub an 800 meter run for the mile and a 10RM Back Squat. After returning from the run, the remaining time can be used to load up to the max effort squat attempt. Take a few sets of less reps/weight as time allows.

Cool down:

Calf stretch
Cat stretch
Couch stretch

IMG_5749
Cool under pressure!

This Thursday evening at 8pm (Venice) we will be hosting a specialty class on Nutrition.  Up there with religion and politics, nutrition is a hot topic for a lot of people and one we believe is worth dedicating time to on a consistent basis.  I would go so far to say if it’s the ONLY specialty class you attend, this is the one with the power to bring about the biggest change in your life (maybe snatching too).  This is foundational to what we do, not supplemental! Everyone is welcome and for those of you that have attended our 201 lectures in the past, we’d love to have you share your experiences and experiments:)

On another note, for those of you wondering where to sign up for the produce delivery in Venice, there is a list posted on the refrigerator upstairs.  You will have until this Sunday to sign up for next Wednesdays delivery.  More information about this awesome service can be found HERE.

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