Today is the start of the Lurong Living Paleo Challenge. If you plan to participate, you need to register by 11:59pm tonight. We would really like to see a few more folks get signed up by the end of today.
For those who have registered, send Matt an email (matt@localhost) and set up a time to have your body composition measurements taken.
Also, we had a pretty small group last Thursday for the gymnastics class. Very cool for the few who came, but not cool as a whole.
This week, we have scheduled a yoga instructor to come to hold a yoga class on Thursday at 8:00pm. Please post to comments if you are going to come.
A1) Split Squat @ 3010, 6-8 reps x 3 sets; rest 60 sec b/n legs
A2) Ring Rows @ 3010, 6-8 reps x 3 sets; rest 60 seconds
Five rounds for time of:
15 Walking lunge steps, carrying a 95/65 pound barbell in the front rack position
A1) Push Press: 5, 5, 5; rest 15 sec
A2) Kipping Pull Ups: 12, 12, 12; rest 3:00
B1) Push Jerk: 3, 3, 3; rest 15 sec
B2) Knees to Elbows: 12, 12, 12; rest 3:00
C) 30 Turkish Get Ups (15 w/ 1 arm then switch, not for time)
(notes: A1/A2 and B1/B2 should be done as a super set – alternating between exercises)
A) Back Squat @ 30×2: 4, 4, 3, 3, 2; rest 5 min b/n sets
B1) TnG Push Press x 10 reps; rest 30 seconds
B2) C2B Pull Ups x 10 reps; rest 90 seconds x 6 sets
(notes – all back squats sets should be tough)