August 12, 2019

11
Aug

August 12, 2019

GROUP WARMUP
2 sets –
5 T-Spine Opener
5 Overhead plate stretch 
:20 frog stretch 
5 frog pumps
5 Goblet squats 
McGill big 3 
+ trainer led barbell warm up

BARBELL ADVANCED COMPLEX
Every 2:00 for 12:00
3 power snatches (drop after each rep) @50%
Rest :15 and add weight
1 squat snatch @65-70%

BARBELL ALTERNATE COMPLEX
Every 2:00 for 12:00
3 power position power snatch 
Rest :15
1 positional pause power position snatch

MUSCLE GROUP REINFORCEMENT:LOWER BODY
3 sets:
3 front squats 
Rest 1:00
5 each leg Front-elevated kettlebell front rack split squat (tempo – 2 seconds up/down)
:15 single leg dumbbell glute bridge hold + 5 single leg glute bridges (each side) 

GYMNASTIC STRENGTH/STABILITY
2 sets:
:20 handstand hold or pike hold
8 tall kneeling dumbbell strict press (2 second tempo up/down)
8 rear delt raise (2 sec up/down)

HAPPY BIRTHDAY TO JOANNE DUNCANSON, RANDI PEREZ, TAYLOR RYE & MICHELLE STERN!

Mindset Monday – Excuses

We’ve been hearing a lot of excuses lately for not being in the gym…”I’m not a morning person,” “I’m busy,” “It’s so hard to get going after a break,” “My family is driving me crazy.”

Is this you? All these excuses are something that can be worked through with planning and focus.

I’m sure we can look at all areas of our life where we make excuses or procrastinate. While there’s a time to cut yourself some slack, there are also times to be tough on yourself. Today is the day!