Friday – October 3rd, 2014

Yoga with Steph is back this Saturday at 8:30 AM if you need some stretching to help alleviate the soreness you accumulated this week then come on in.
 Wow.  It’s Friday already.  I’m not sure where the week went but I’m looking forward to the weekend.  My goal for the weekend is to unplug from technology and be in the moment.  I remember as a kid asking my father to go outside and play.  He chose not to and instead stayed inside and watched tv.    I believe our kids notice when are not fully engaged with them.  Is updating our status or checking someone else’s more important than who we are with?  Our social media platforms are making us unsocial with those we are with.  This is why I’m making an effort to unplug.  Have a wonderful weekend and enjoy the moment.
I have been seeing some great improvements in technique and strength.  Have you noticed a difference?  Are you starting to get excited about trying to perform the perfect squat, press, or deadlift every time?  Lifting becomes very fun when you challenge yourself to execute the perfect movement.  
Workout Strategy
 Before I give you a strategy I want you to think of one.  Look at the movements and the required repetitions.  Then look at how many rounds.  Now you can calculate the total number of repetitions required (49).  This is important because 4 rounds would give you a much different strategy (28 vs 49).  What will be your limiting factor?  How long does it take to recover from Power Snatch or Toes to Bar.  Generally Toes to Bar are difficult to recover from.  Will you need to break them up from the beginning?  We do a lot of on the minute or every 30 seconds. Use that strategy to plan for this one.  Come up with a time to complete each round.  It should feel rather slow for the first two rounds.  If not, make adjustments and then stick to the new plan.  The goal is to have enough in the tank to power through the last round.  Good luck.  
Workout of the Day
Strength of the Day                                             Day 1,2, or 3
Level 1  

7 Rounds for time:

7 Power Snatch

4 Knee Raises

Level 2 


7 Rounds for time:

7 Power Snatch, 55/35#

4 Toes to Bar

Level 3


7 Rounds for time:

7 Power Snatch, 75/55#

7 Toes to Bar

Level 4 


7 Rounds for time:

7 Power Snatch, 95/65#

7 Toes to Bar

Get more awesome:  Make the weekend amazing.

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