Hello Old Cityzens!
Full steam ahead into the holiday season!
First off.. please read these posts as they provide more than just a glimpse into what is in store for the week. The intent is twofold – to help you plan ahead to bring your jump rope, pack your lifting shoes, or bring a pair of long socks to the gym, as well as pass on scheduling changes, updates around the gym, and drop some knowledge bombs. If you want to maintain that element of surprise with the workout each day, I’ll include a paragraph break to keep you from reading any further. Cool?
Admin stuff.. a reminder that the new schedule goes into effect this week. The changes include the following..
– Wednesday – no 6:15 yoga
– Thursday – no 5am, no 8pm
– Friday – no 7pm
– Sunday – no 8am, no open gym.
Also, the holiday party Saturday, December 10th at 8PM.
And I’m going to start including links to articles or podcasts as part of some weekly ‘homework’. There will be a wide range of topics from foot position on the squat, dealing with injuries, importance of tracking workouts, etc.
This week’s installment is a recent Barbell Shrugged podcast that talks about the pros and cons of scaling workouts (<–linked). So if you don’t want any spoilers for the week, please check out the posting for these tidbits, and then stop reading to keep the workouts a mystery.
With that.. onto the weekly preview..
Monday – start off the week with front squats for strength – choose your own reps and weight.. but choose wisely!
Tuesday – Deadlifts. Need I say more?
Wednesday – Back squats, but followed by a ‘choose your own adventure’ gymnastics style. Work on some weaknesses and movements that need some extra attention.
Thursday – Press and dumbbell stuff. Don’t be scurred of dumbbells!
Friday – just show up. No words for this one, really. You get to pick things up and put them down.. but with a penalty. So you’ll either love it or hate it. Or lovingly hate it? Let me know afterwards..
Saturday – deadlifts and kettlebells. Is there a more perfect combinations.. maybe pull ups and thrusters??
Let’s have another great week!
