Team, Friends, Old Cityzens,
Our coaches hope everyone had a restful Labor Day weekend.
I read a thing the other week about people subconsciously getting competitive with their free time and vacations, and how it cost them genuine rest. There’s always another great moral/health/social scare these days, many very serious, but trust me when I say take some time for yourself! Having had the privilege of watching many many people physically strive for their goals for many years, I can confirm the saying is absolutely true: choose rest before it chooses you. That goes for exercise AND the mental redline many of us approach every day.
Anywho, the week ahead:
Tuesday – Strength-y Day. Deadlift and Strict Press as strength, second week in a row. Then an EMOM with Reverse Lunges, KB Pendlay Rows, and Assault Bike. It’s the bike that’s the hard part here… so choose a manageable goal.
Wednesday – Calisthenics skill/strength: third week of Chest to Wall Handstand Hold, be sure to try feet switches or with a partner if the hold itself is getting easy, and then Wide Grip Pull-Ups. WOD is a descending rep scheme of the rarely seen Knees to Elbow, then small numbers of DU and Running. Total distance 1200m, so not even a mile.
Thursday – At long last, The Chief, our most beloved benchmark. Mine anyway, hah. Sprint/Rest/Sprint of Power Cleans at 135/95, Push-Ups, and Air Squats. Everything about this workout is elegant… simple yet diverse, beautiful yet brutal. hopefully our weekly prep will help you chase a PR!
Friday – Double Strength… Zercher Squat for the third week in a row, as well as medicine ball throw, standing Landmine Press, and the beloved Yates Row. The Yates Row is probably the definitive Friday exercise. It will fill out that shirt and make the guns pop. But it’s also a really good functional exercise.
Saturday – Partner WOD. Come make friends!