Specialty Classes: Advanced Oly Lifting from 6-8pm, Mobility at 730pm.
Stewed Collard Greens with Chorizo – eat your greens! They make everything better!
Top 6 Anti-Inflammatory Foods form Mark’s Daily Apple.
Why it’s so hard to lose weight and keep it off… a podcast from Chris Kresser.
SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back, 20 passes. Foam Roll the Rest, 3 minutes.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Pigeon Pose, 1 minute each side. Wall Quad Stretch, 1 minute each side. Duck Walk with arms overhead, 30ft.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups. Pronated Grip. Pick your band if you need one. Do not use one that sends you to failure. If you do go to failure for any reason during the cycle at any time, back down to an easier band or an easier variation (i.e. if you were on 3 pull-ups and fail on the 5th minute, back down to two pull-ups in the next minute). Try to do better than you did last week*
METABOLIC CONDITIONING: Back Squat, 20 reps. You get two attempts at back squatting 20 reps. If you are happy with your first, you may opt out of the second. Record your results for both attempts.
Do this in groups of 3 so that you can provide for any messy reps by being completely spotted. Remember to have a conversation with your spotters about exactly how you would like to be spotted.
*So, if last week you could do 1 bodyweight pull-up and you got all the way through, try to do 2. If last week you could do 3 bodyweight pull-ups, try to weight your bodyweight pull-ups with 5 lbs. and go back to 1. If you did 3 pullups with 25lbs., try upping that do a 16kg kettlebell (35lbs.).
For an actual, no shit, set of 20 squats, you’re going to pick a weight that you previously thought was your 10-rep max. And you’re going to do 10 reps with it. Then you’re going to do the 11th rep, and you’re gonna breathe a little bit. And finally, you’re gonna finish the 19th rep, and Jesus is gonna be talking to you about this time. – Mark Rippetoe