SFH orders start tomorrow and go out Friday. Same as usual just use the signup sheet at the desk. If one isn’t out in the morning just let your coach know. Prices have changes, mainly Pure has gone up about $12. Before we charge you we will confirm the cost and your desire to go forward. We just need to get the final # from SFH.
As you might have noticed we are now in day 2 of a test phase. We do this every 7-12 weeks to test how your fitness is improving, or where it needs to improve. This is the first time I structured it so we tested just after January 1.
I know it is difficult to accept falling short or a lack of improvement but please be ready to have that happen this week. I started this test phase now for the reason that most of us are not exactly in the best position to PR lifts and workouts because of the holidays. Rather than dwell on what you lost I want you to focus on how much you improve from this point. Trust me, even though I am the guy leading the pack here I have the same issues as many of you. I love food, I struggle without structure, and Christmas usually adds 10# to my body. Add opening a new business and you can put about 30# onto that and you have the current Lando compared to last year’s January Lando. It ain’t pretty and I know you all notice, I’m a big dude.
Take this week as it comes. PRs might be in short supply but this is your ground zero for the improvement of 2016. We are starting a lifestyle challenge in a few weeks that will be a great follow up to the next 2 weeks. Focus on each day, get in while you can, and let’s get moving on those Resolutions!
TUESDAY
Strength : Push Press
Find a 1 rep max
WOD : Row 2000m
– Be sure to sign up for class at Canal Park as limited rowers means we will be running heats as is but cannot allow for overflow. Woburn people please bear with your coaches as class might be hectic but will be REALLY fun! 2K is a hell of a time!
The Program
1. Strength and WOD
2. 3 Rounds, skill focus
5 Strict HSPU, 15 Kipping HSPU, rest 2:00 between sets.
– time each round. Adjust depth as able. Always start at regular or scaled but not deficit. 5 Strict UB should be able for Rd 1.
3a. 4×1 Gymnastic Complex : 1 strict pull-up + 2 Bar MU + 3 Bar Dips + 4 TTB + 1 TTB + CTB + Bar MU, rest 90s
3b: 4×1 Bar Complex : 1 Squat Clean + 1 Hang Squat Snatch + 1 OHS….bar cannot be dropped and hands cannot be repositioned. Clean grip cannot be wider than outside of hands at start of inside of knurl. Rest 90s
4. Spend 10 minutes pushing a sled straight armed loaded with BW or heavier, whatever u can push consistently at walking pace. Rest only to turn or share a sled. If sharing perform 1 lift off + 10 second bench press lock out hold as partner pushes. Use 105% of max bench.
