Another quick update on what to expect with programming this week.
First, a reminder that we have a condensed schedule Monday due to the Columbus Day holiday
Morning classes
6am, 7am
Afternoon/Evening classes
4pm, 5pm, 6pm
We will again have three days of strength – squat, deadlift, press – as we did last week. They will each move ‘up’ a day this week, and will continue to do so the rest of the month. Squatted Monday last week, so it will fall on Tuesday this week. We pressed Tuesday last week, and we will press on Wednesday this week. And next week those two movements will fall on Wednesday and Thursday, respectively. Similar shift with the deadlift and Oly movement. Add 5-10# to what you did last week (depending on the movement), and update that number on the board.
Running this week on Monday and Saturday.
Your pull up game better be strong on Tuesday.
Wednesday will challenge you with a couple more basic gymnastics movements.
“Tabata Thursday” has a nice “ring” to it.
And Friday might look easy on paper, but see if you can break 10 minutes Rx.
As always, a great Hero workout awaits you on Sunday, as it has every Sunday this year.
Come prepared to work hard.
And be sure to check out the whiteboard results at the end of the day. Just click here for the link to the Evernote Notebook where we’re storing the photos. You can also follow our whiteboard on Twitter (@OCCFWhiteBoard).
