Hey Old Cityzens!
Have you recovered from Friday’s Bulgarian split squats? Want them programmed more often? Let me know!
First off, a quick reminder about our schedule for the holiday week, which is as follows..
Monday – normal
Tuesday – normal
Wednesday – 5/6/7am, 930, noon
Thursday – CLOSED
Friday – 8,9am
Saturday – open gym 9-11am
Sunday – open gym 9-11am, Oly class – 11-12:30pm
Regarding workouts.. squeezing in all the strength in the first three day – squats, press, then deadlifts to close things out before Thanksgiving.
Nothing super flashy, revealing, or exciting about the workouts this week. Does that mean they’re boring? Absolutely not! The focus has been, and always will be, on the strength component, with the metcon that follows to complement. So if we’re squatting, the metcon will include some sort of squat. If we’re pressing, we might be doing another type of press – handstand push ups, dips, or push press. Sometimes the weight will be heavy, but oftentimes it will be lighter than what you were just working at, begging you to move with as much intensity as you can*.
Friday will be the dedicated Oly day. We worked on cleans this past week, so it will be snatches and parts of the snatch this week. As always, form is key, so use this as a chance to improve your technique before increasing the weight.
If you miss any of the strength days during the week and are around this weekend, try to stop in and make up one of those lifts. And if you need a workout, there will still be a Hero workout programmed on Sunday, so if you’re not sure what to do, there you go.
Let’s have a great week!
(*with good technique and ROM, of course..)
