Tuesday, November 22, 2016

Wednesday

Concentration!  Absolutely vital for the development of the overhead squat - and many of you are seeing the benefits.


Wednesday - normal schedule
Thursday - one class at 9 am - special holiday WOD for friends and family
Friday - two classes only, 9 am and then 6 pm - something special
Saturday - normal 9 am


Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

Conditioning
21-15-9
Russian kettlebell swing - heavy
DB push press (50-40#/30-20#)
+ Every round do: Bear crawl there and back and five strict pull-ups



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