December 13, 2013

ESTHER

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HELP NEEDED WITH CHRISTMAS PARTY:

Friday, 6:30pm (TONIGHT):

Today we will have a full schedule, but after the final class at 6:30pm, we will begin the process of transforming our gym into a winter wonderland.  The first thing that needs to be done Friday night  is moving all of the equipment off the floor.

Saturday, 10am (TOMORROW):

Starting at 10am we will begin the process of setting up the rental furniture, hanging lights and decorations.

We would appreciate any help you can provide.  The more hands we have the easier and quicker we will get everything done.

REMINDER THERE IS NO CLASS THIS SATURDAY AT 10AM.

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WOD:

Five rounds for time:

10 Back Racked Lunges

(95/65) (135/95)

10 Chest-to-Bar Pull-ups

10 Box Jump Overs

Rest 60 seconds

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WOD TIPS: There’s rest, so you know what that means.  It means you are supposed to hit the 30 total reps each round like a lion that hasn’t eaten in a week.  Please choose your lunge weight so you can do 10 unbroken.  If you can’t hit 10 C2B pull-ups in at least two quick sets each round, then you should do chest to bar until you can’t and finish with regular kipping pull-ups.  If you don’t have pull-ups, then lets use ring rows at a difficult angle so we can quickly cycle through the movements instead of slowly climbing into a band.  It’s all about INTENSITY today.  Have fun!

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Supplemental Performance Training:

THIS IS THE FINAL DAY OF TEMPO FRONT SQUATS.  

THANK THE LORD.

These things SUCK!

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Tempo Front Squats

5 sets x 2-3 reps @41×1

Same as Monday.

Same as earlier this week.  (add 10/5 from last week).

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3 sets x 20 reps

Narrow Grip Bench Press

Maintain same weight.  Narrow grip makes this more of a tricep exercise, so weight should be light so you can rep out 20.