Hello all!
Thanks for those who took the time to answer Brendan’s email. I actually was unaware of it going out as it was an assignment he needed to complete for a course he is taking. It was an interesting way to see the gym through many individuals eyes. For those who made aesthetic requests, I have added them to my list of things to do and will make my way to those changes as quickly as I can. We are a large family (80+), and we will continue to do our best to please everyone the best we can.
Attendance took a little slip last week due to holidays, looking forward to getting everyone back in the gym this week. I already sent out a few check up emails this past week, I will be following up with the rest if I don’t see you Monday or Tuesday!
Foundation enters week 3/4, minor strength de-load, less reps but PUSH the weight for heavy sets. Building tries to build in week 2/4, sees more volume. Being wraps up week 4/4 before testing begins. Enjoy!
Monday:
Foundation – Front Squat & Chin ups (I have noticed HUGE improvement here from all the hard work) + Split Squats + Pull Up Accessory(Curls/Face Pulls) + LP (Bike)
Building – Chuck that MB around + Back Squat + Press + Single Leg & Upper Body Press
Tuesday:
Foundation – TGU + More Midline Stability This Week + Shorter 🙂 Single Modality Aerobic Work (Row/Bike)
Building – FUEL UP MONDAY NIGHT — Deadlift 1RM + EMOM (Clean/Box Jump/Rope/Sled)
Wednesday:
Foundation – DB Bench & RDL + OH Press & Leg Curls + A Couple Fun Short AMRAPs (Push Up/KBS/Row)
Building – Rest, Dream About Unicorns.
Thursday:
Foundation – Rest. Maybe If We Stop Calling Loch Ness A Monster, He Wouldn’t Be So Camera Shy? Discuss.
Building – Front Squat + Bench + Thrusters & Ring Row & KBS
– Quick note on this workout: Think of this as strength work, you will have 6 sets this week, try to push the weights heavy and feel free to increase from set to set.
Friday:
Foundation – Back Squat & Ring Row + Single Leg Fun + Quick Burner, Bring It For This (Wall Ball/Burpees)
Building – Clean Complex + Pull Up + 10:00 AMRAP (*DB Hang Clean/Burpee/Bike)
* Yes we are serious about 1/3 BWT. Yes we realize how hard that is. Yes I expect you to have to break them up right from the start. Challenge yourself!
Saturday:
Team Workout: Short Sprints for Warm Up + 15:00 AMRAP Team Effort (Step Ups/KBS/Mountain Climbers/Row)