Hey Old Cityzens!
Another week down.. one more until Memorial Day.
Quick note about the weekend and Monday schedule..
Friday – NO CHANGE
Saturday – NO CHANGE
Sunday – “Murph” at 515 (normal class time). NO YOGA.
Monday – 8AM, 930 ONLY. Doing the hero wod “Murph” in both classes.
Before showing up, please read up on Lt. Michael Murphy, who the workout is named in honor of, to learn more about the man, the mission, and how to attack the workout.
One other thing I wanted to point out is that over by the cubbies there are a lot of different types of shoes that live there, particularly lifting shoes. There are 4 pairs that I know of – black Nike Romaleos (13), white Reebok (13), r/b Adidas (9M), blue/white/pink Again Faster (9W) – that are available for anyone to try out on squatting or Olympic lifting days. Feel the difference of a solid sole compared to running shoes. They add 10# to your max – minimum!!
Here is a glimpse into the workouts for this week.
Monday – Back squats and a descending couplet ladder.
Tuesday – Press followed by a HEAVY clean/jerk complex. Heavy is what’s heavy for you. Don’t be intimidated by what’s listed as Rx.
Wednesday – Nice little triplet – bring your jump rope.
Thursday – Deadlifts and a bit of a deload day. Spend the time on the deadlifts.
Friday – A good skill/technique day with some snatch and overhead work. Use that snatch in the couplet to follow along with some heavy KBs. Good grip training.
Saturday – Deconstructed “Jackie”
Sunday – Murph
Let’s close out the last full week of May on a good note.
Show up. Do work.
