February 10th, 2014

Happy Monday! Great to see all you guys on Saturday morning class! http://www.youtube.com/watch?v=XdF_c4L-ylo

I know you guys are starting to love those lateral shuffles as much as us! You guys killed that workout! Love the energy and camaraderie! Remember, you can always bring friends and family to join in the fun on Saturdays!

Other cool things going on coming up:

The Hand Balance and Movement Exploration

This is open to everyone and the spaces are limited! Get in asap! Click the link to register and reserve your spot. It's $90 for non members and $80 for members. There's going to be 4 hours of hands on work with Daniel Spencer. Email us if you want more info.

Strength:

1 Clean 3 Front Squats 7 sets

Conditioning:

Strict Fran! 21-15-9 reps of

thrusters

pull ups

This is a quick video by Mike Cerbus giving us his take on the thruster (oh, and then hitting a 300 lb thruster no big deal). For our workout, you'll be going into the thrusters back to back without resetting the bar on the ground. We'll go over the lift in class as well but it's good to take a look at it from different perspectives. Mike was part of the 2012 US team as well, so he might know a thing or two about front squats and presses.

http://www.youtube.com/watch?v=eFWAtWM-NEM

For our pull ups, let's try to get those strict. If you start to break down, you'll sub down to ring rows and Australian pull ups.