Well we had to change plans due to rain…  No worries though!  We’re going to have all kinds of fun inside.  Hopefully there won’t be any call for rain next Saturday!

Rain rain rain...  Perhaps it's just me, but every week we seem to stay overcast all work week long and then rain throughout the entire weekend.

Rain rain rain… Perhaps it’s just me, but every week we seem to stay overcast all work week long and then rain throughout the entire weekend.

Saturday

Tech:
Lifter’s Choice

Workout:
5 rounds of:
-30 double unders
-2 rope climbs
-10 snatch (95/65 lbs)
-12 ab rollers

Well the initial forecast called for clear weather so I plan on being outside tomorrow for the workout.  Please bring appropriate attire!

That being said, I have an indoors contingency plan in case the weather is not accommodating.

Don’t forget!  Class is at ten o’clock both this week and next.

Please don't forget...

Please don’t forget…

Friday

Tech:
-4-4-4-2-2-2 strict press
-5 x 5 box jumps (go up in height each set)

Workout:
18 min. EMOM of:
-7 hang cleans (115/80 lbs) even minute
-10 pull-ups, odd minute

Echo is launching her website and there will be a launch party this Saturday evening!  Salt on Ink is the name of the website and it can be found at http://echoquan.com .  The event is at Cafe Deux Soleils on Commercial Dr. at 9:00 pm.  The exact address is 2096 Commercial Dr. (Commercial and 5th).

There will be music, talks, and good times had by all.  Let’s get out and support Echo!

This is where we're meeting.

This is where we’re meeting.

Thursday

Tech:
-6-6-4-4-4-4 snatch grip deadlifts
-5 sets of handstand drills

Workout:
15 min. AMRAP of:
-4 front squats (75/55 lbs)
-6 push press (75/55 lbs)
-8 v-sit-ups

Let’s find out if anybody is going to crack their previous best on the bench press!

As per usual I’ll be going over the basics, but a general rule that helps us keep all the little details in check is to use our whole body.  It is a whole body lift.  It is not isolated in the chest, back, arms, and shoulders.  Get tight, press through your heels.  Use everything.

Who says this isn't a functional lift?  Then why do we do push-ups?

Who says this isn’t a functional lift? Then why do we do push-ups?

Wednesday

Tech:
-4-4-2-2-1-1-1 bench press

Workout:
‘Helen’
3 rounds of:
-400 m run
-21 kettlebell swing (54/34 lbs)
-12 pull-ups

Some of us are sooooo very close to getting their first muscle-up!  We will be doing some resistance band and strength drills to hopefully help develop the movement needed to get on top of the rings.

Dips are an important part of developing the muscle-up but most of us need to focus on improving the turnover required to go from the bottom hanging position to the dip position.

Dips are an important part of developing the muscle-up but most of us need to focus on improving the turnover required to go from the bottom hanging position to the dip position. If you’d like to work on dips as well, add them in alongside the drills we’re doing today.

Tuesday

Tech:
-5-5-3-3-3-3 squats
-5 sets of muscle-up drills

Workout:
-20 toes-to-bar
-10 pistols (5L and 5R)
-20 HSPU
-10 pistols (5L and 5R)
-20 kettlebell swings
-10 pistols (5L and 5R)
-20 Turkish sit-ups
-10 pistols (5L and 5R)
-20 overhead lunges
-10 pistols (5L and 5R)

Perhaps our last opportunity to do Fran while I’m here. Let’s make it a good one!

Before we get to the workout we’ll be doing some Turkish get-ups.

Image is from USA Weightlifting Association

Image is from USA Weightlifting Association

Monday

Tech:
-3-3-2-2-2-2 Turkish get-ups
-5 sets of 6-8 cleans

Workout:
‘Fran’
21-15-9 of:
-thrusters (95/65 lbs)
-pull-ups

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