It’s week 6 of our strength cycle where we’re retesting Squat Clean and Deadlift! Remember the positions we’ve been working on for squat cleans, and remember the breathing and bracing we’ve been practicing on deadlifts. Use the reps and %s template provided to build to your 1-rep; take your time, and go for it!
Holiday bingo is in full swing this week! Grab a card from the front of class and get to work completing activities (have a coach sign off). Anyone who participates will receive a Reverb gift card to give the gift of fitness to a friend or family member, as well as be entered into a raffle for Rogue gift cards. More bingos = more raffle entries! Last day to turn in your card at the front of class is Saturday, Dec 21!
Also in full swing is the California Highway Patrol CHiPs for kids toy drive. Thanks to some amazing members, our box is already almost full of toys! Bring one by Dec 19th to spread some cheer to families in the San Bernadino County community who need it this year.
Monday – Heavy day: power snatch
Tuesday – Strength: overhead squat; rowing, toes-to-bar, overhead squats
Wednesday – Strength cycle: deadlift; running, burpees, clean & jerks
Thursday – Skill/strength: handstand progression; rowing, kick-ups, air bike
Friday – Strength cycle: squat clean; squat cleans and pull-ups
Saturday – Strength: bench press; partner dead hangs, dubs, and v-ups