Monday, 7/4Daily News and Notes:We will be closed in observance of Independence Day. |
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Tuesday, 7/5Daily News and Notes:FOCUS OF THE DAY: Challenge with level-appropriate weight that still keeps you moving. Think 5-10 reps at a time, nothing higher. THINGS TO THINK ABOUT IN THE DB SNATCH: Explode off the ground with your snatch arm straight. IF YOU ARE IN PHASE 1: Focus on clean movement at weight you can repeat reps with ease. |
DAILY CHALLENGE“Porterhouse”
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Wednesday, 7/6Daily News and Notes:FOCUS OF THE DAY: Build squat strength based on skill level. THINGS TO THINK ABOUT IN THE BACK SQUAT: Never descend on an empty belly. Always take in air at the top of the rep and hold it until you return. IF YOU ARE IN PHASE 1: Challenge yourself a bit on the goblet squats, focus on your movement pattern and range of motion. |
Restorative Yoga
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Thursday, 7/7Daily News and Notes:FOCUS OF THE DAY: Use the rest provided by EMOM to allow for more challenging weight at heavier pace than you’d typically be comfortable performing. THINGS TO THINK ABOUT IN THE SWING: Do not hyperextend in the low back at the top of the rep. Use your arms more to finish the movement. IF YOU ARE IN PHASE 1: Focus on bending your knees very little in the swing. |
DAILY CHALLENGE“New York Strip”
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Friday, 7/8Daily New and Notes:Men:
Women:
FOCUS OF THE DAY: Respect your level of progression on the deadlift. THINGS TO THINK ABOUT IN THE DEADLIFT: It’s less about how much weight you can lift and more about how well you can target the hamstrings and the posterior chain. IF YOU ARE IN PHASE 1: Learn the hinge until your body can perform it on command, without thinking. Then, and only then do you pick up a barbell. |
DAILY CHALLENGE
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Saturday, 7/9Daily New and Notes:
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DAILY CHALLENGE“Sirloin”
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Sunday, 7/10Enter tracking into the Whiteboard App |
Vinyasa Yoga: 9a @ CP
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