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Ok gang, its Thanksgiving week and we’ve got an adjusted schedule:
- Monday – normal
- Tuesday – normal
- Wednesday – 5:30 and 9am ONLY
- Thursday – 9am class ONLY
- Friday – 5pm & 7pm ONLY
- Saturday – normal
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Mindset:
“Not everything that can be counted counts, and not everything that counts can be counted.”
–William Bruce Cameron
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Nutrition:
Another great probiotic drink to consider if you can tolerate dairy is Kefir. Milk Kefir is a fermented beverage that is teeming with probiotics and beneficial enzymes. Similar to a yogurt type drink.
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Movement:
A. Mobility:
 T Spine W/Med Ball 10 reps of 3 sec holds & 20 Duck Walk steps with PVC overhead
B. Skill/Strength:
Snatch Complex- Hang Power Snatch + 3 Overhead Squats
Barbell warm up and practice of the complex
20 minutes to work up heaviest complex. If athlete fails or Presses out, go down in weight. Must squat to depth in OHS
NO PRESS OUTS
1-2 minute rest intervals, should have time for 7 complex attempts after barbell warm up
C. Metcon: 30/30/30
Calories on Rower
Bar Facing Burpees over the Bar
Hang Power Snatch (95/65)
*12 Minute Time Cap
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Recovery:
Walk 200m
