Monday, August 12th, 2013
Happy Birthday to Chris Stowe!!!
1) We’re still waiting for final approval before moving into the new facility. Hopefully that will come through by the end of this week! We’ll keep you posted.
2) Ryan and I spent the weekend learning some great stuff at the OPT Fitness Program Design Course in Scottsdale, Arizona. We picked up some awesome principles of client assessment and program design that we will be applying to your training program in the coming weeks. Get yourselves ready for some real fun!!!
Function @ 7am/7pm
A) 5-10 min of kipping practice
b) back squat: 5-5-5, rest 2 min
c) weighted pull ups: 5-5-5, rest 2 min
A) front squat – build to a tough triple
21-15-9 reps for time
notes – “tough” means just that, use part a) to prep your central nervous system for “Fran.” Get in a solid warm up and some good reps on both thrusters and pull ups. You wan to get a little “hot” before 3,2,1 GO!