Hey Old Cityzens!

Every day, we’re getting closer and closer to the move into 1007. If you have a few seconds before or after class, swing by and check it out!

Programming wise, we’re also nearing the end of 5 x 5 for strength – these are the last 2 weeks – so we should be getting close to some heavy reps for the squat, press, and deadlift. We’ll transition to 5 x 3 for about 5 weeks before testing our 1RM for all three movements. Get pumped!

And if you missed the video announcement on Facebook and post on Instagram, the President’s Day shirts are IN!. The event will take place on Saturday, February 18th at 10am where we’ll run to the Garfield Monument, do a presidential themed workout, then head back to Mythology & Lore for lunch. Looking forward to seeing you all there in your green Garfield tshirts!

Here we go for the workouts this week.

Monday – Starting off with skill work in place of strength. Here’s a chance to slow things down and work on a couple more technical gymnastics/bodyweight movements coming up later in the week. For the workout, if you’re particularly good at push ups, here’s your chance to scale up and add a weight vest.

Tuesday – Deadlift day followed by the rare workout that includes deadlifts. Form needs to be on-point, and reps should be unbroken. This bad boy should take you 8-12 minutes.

Wednesday – Oly day with push jerks. Whenever there’s an Olympic movement for strength (note, it almost *always* follows deadlift day.. hint, hint), slow down the movement vs quickly cycling each rep as you would in a workout. There should be a pause overhead as well as in the rack position. Each rep completed with technical ferocity.

Thursday – Front squats with a twist. If you thought I wanted you to be technical with the push jerks, prepare to slow things down even more today. The workout will have a barbell movement that we rarely include, but should be a good challenge.

Friday – Put Monday’s skill work to use today. And take care of your hands!

Saturday – Due to how the weeks run, this is the last of the back squats for 5 x 5 as it won’t show up next week. So if you can’t make the workout, try to make it to open gym and get in some gainz. And the workout is has horrible as it looks. Enjoy!

Show up. Do work.