Sunday 4pm Done for the Summer

As previously noted the 4pm will be taking a vacation for the remainder of the summer. The class will return this fall season on October 4th.

I would love to see all of you come down for the 10am Class as it is one of my finest and most enjoyable times of the week.

How-to-Sunday-10am 

Ideally this class is to capitalize on the currently cycle of programming. I would note this hour is somewhat of a utility hour; an opportunity to improve your relationship with a particular skill. To see the greatest improvement of any skilled endeavour, you must engage in the activity at least 2 times per week. Relationships have proven to show increases in happiness, structural integrity, and general unrest. 3 exposures per week have proven to be a more lustful and exciting experience, but don’t go climaxing yourself out of the bigger picture.

• Extensive Chesty warm up
• 20 minutes: Choose from 4-6 Strength/Skill options from the past week
• Remainder of class: Choose from 4-6 Conditioning options from the past week
• Early enough to enjoy the rest of your Sunday
• Late enough to enjoy the evening prior
• Wash away your sins
• Capitalize on your lifestyle

Remember we have 38 other opportunities to train in classes throughout the week.

Big love, enjoy your Summer. We’ll see you at the beach on the 18th!

Chesty

Tuesday Lesson Plan

Warm Up: Coach Choice

Include Jumping Squats

Strength/Skill:

A1) 4×12 Barbell Hip Thrust

Use blocks at 11-13″. A regular bench is too high.
Increase weight on barbell as long as the gluteal contraction is maintained.
Posteriorly tilt the pelvis at the top of the movement. Ribcage down, crotch to face.

A2) 4×2 Wt. Power Box Jump

Land well above parallel on the box. Land soft like a ninja.
No swinging the dumbbells. Straight arm, be explosive.

B) 4×30-60 second Ring Flexed Arm Hang

Elevated Row (Feet on box)
Ground Row (As horizontal as possible)

Conditioning:

10 Rounds:

20s Thrusters 75/45
20s Ball Slams
20s Rest