TUESDAY 11/19/2024

This week, we want you to think about your goals. Are you enjoying the process as you push towards meeting that goal? Growth happens when you embrace the struggle, knowing that each day you show up and put in the work is a step forward in your journey, even if just a small step. If you focus only on the end goal, you will miss out on all the small wins along the way! So this week, take a step back and enjoy the grind as you learn from each challenge and celebrate your progress so far.

EVENTS:

Open Gym Times this Week | Thursday 6:30 pm, Saturday and Sunday 10 am - 12 pm

Committed Club Month 4- Make it to 16 classes this month to earn your spot in the club + a sticker!

THANKSGIVING WEEK SCHEDULE: No afternoon classes on Wed 11/27, CLOSED Thursday 11/28, 10 AM class on Friday 11/29. Normal classes/open gym on S/Su.

January 10th - CFATP Movie Night 7 PM - Location TBD

Whiteboard of the Day‍

Weight can increase across sets. Do not work up to a max. You should stop building before form starts to break down.

You should break early and often to avoid potential early burnout. The pull/push combo will keep your arms and shoulders under constant duress with the potential of early burnout.

The dumbbell weight for the power cleans should be moderately-light where you can complete reps in or 1-2 sets.

The weight selected should allow athletes to perform the majority of the bench sets unbroken (2 sets max). Dumbbells do not have to touch at the top, but athletes must show full lockout and control.

Workout of the Day

STRENGTH:

5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)

Set 1: 5 Hang Squat Cleans + 5 Push Press

Set 2: 4 Hang Squat Cleans + 4 Push Press

Set 3: 3 Hang Squat Cleans + 3 Push Press

Set 4: 2 Hang Squat Cleans + 2 Push Press

Set 5: 1 Hang Squat Clean + 1 Push Press

* Complete each complex unbroken.

Rest 1:30 between sets.

METCON:

5 Rounds:

15 Dumbbell Power Cleans (50s/35s)

15 Dumbbell Bench Press (50s/35s)