February 18, 2019

GROUP WARMUP
2 sets -
10 banded pull aparts
5 bent over Y raise
5 glute bridges + :10 hold
5 plate squats

BARBELL CYCLING TECH EMOM (Every Minute on the Minute)
EMOM for 3:00
5 muscle snatch @30% (touch and go)
Rest 2:00
EMOM for 3:00
4 power/muscle snatch @40% (touch and go)
Rest 2:00
EMOM for 3:00
3 power snatch @55% (singles or touch and go)
Rest 2:00
EMOM for 3:00
2 power snatch @65-70% (singles)

SCAPULAR RETRACTION/REAR DELT WORK
2 sets -
5 pause ring rows (3-sec hold at top)
5 dumbbell rear delt raise

CORE CONTRACTION AND ROTATION WORK
3 sets -
3 high amplitude arch to hollow/TTB
10 Russian twists
5 ab wheel roll-outs

HAPPY BIRTHDAY KYLE UPWOOD!

Leggings are in! If you pre-ordered Vero Strength leggings, they have arrived. We will charge your card on file. Got legging envy? I did order a few extra pairs.

Mistakes are Opportunity for Growth
It's MindSet Monday! We all make mistakes - I’d venture to say this happens daily. Don’t let them hold you back.

Michael Jordan is famously quoted, “I've missed more than 9,000 shots in my career. I've lost almost 300 games. Twenty-six times I've been trusted to take the game-winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.”

The lesson: take responsibility, get over losses quickly. Reflect and move on. Success wouldn't be so sweet if it were easy.