Recovery and Core
Â – The challenge has been laid down and the pressure is on the 530am class!
Â Â Get your starting weight on the small board next to the office and see if your
Â Â weight loss efforts in the next to months can match the 8Â Week Physique folks.
Â Â If you aren’t up to the challenge, I will mock you mercilessly for holding ontoÂ
Â Â your Christmas weight. If you try and fail to meet up to your expectations, you
Â Â have to sign up for the next 8 Week Physique Program!!!
Â – Yoga at 530am Friday, 10am Saturday
Â – Still haven’t seen anybody beat the 20 rope climbs in under 4 minutes mark.
Â Â I’m keeping my dollar.Â
A. Warm-Up – Recovery and Core I
Â Â Â 500m Row
Â Â Â 30 KB Swings
Â Â Â 3 x Barbell Complex I, PVC -> Tech Bar -> Empty Barbell
B. Mobility – Recovery and Core II
Â Â Â 12 min of concentrated glute, hamstring and quad stretching and mobilization
Â Â Â 6 min of shoulder mobility
C. Barbell Complex I – you have AT MOST 18 minutes to get this done.
Â Â Â 4 Rounds
Â Â Â 6 Upright Row
Â Â Â 6 BtN Thruster
Â Â Â 6 Muscle Snatch
Â Â Â 6 Overhead Squat
Â Â Â 6 Bentover RowÂ
Â Â Â Â Â Â – Go unbroken on the whole complex, if possible!
Â Â Â Â Â Â – Still kinda okay if you go unbroken on each exercise…
Â Â Â Â Â Â – Rest after each round
Â Â Â Â Â Â – Add weight to each successfully completed round
D. Partner Work – Recovery and Core III
Â Â Â 3 x 2 min Max Reps Med Ball AbMat Sit Up Exchanges
Â Â Â Tag Team Plank – 7Â min accumulation, 1 partner going at a time
Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â – someone always in a plank
Â Â Â KB Swing – Accumulate 100 American KB Swing for between partners
Â Â Â Â Â Â Â Â Â Â Â Â Â – One partner goes at a time
Â Â Â Â Â Â Â Â Â Â Â Â Â – 70/55# if you’re nasty!
– The beginners class needs to follow along with the Main Class on Friday.Â
Â Your primary tasks are to learn the Barbell Complex with some weight on it
Â and develop some mobility skills. The stuff at the end is mostly fun core-related
Â exercises that’ll help you get stronger and give you a chance to meet someone
Â new – maybe even someone in the regular class!Â