NO Class
July 4th 8:30 and 9:30 AM classes only!
Monday - Friday
5:30 AM
6:30 AM
8:30 AM
9:30 AM
4:30 PM
5:30 PM
6:30 PM
7:30 PM (Advanced on W, no class Friday)
Saturday
8:00 AM Open Gym
9:00 AM
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Conditioning
As many reps as possible in 20 minutes of:
50 double unders
4 turkish get ups (2 each arm)
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ADVANCED CLASS
Strength
Overhead Squat
5 - 3 - 2 - 2 - 2
Conditioning
For time complete:
5 front squats (245#/155#)
25 pullups
4 front squats
20 pullups
3 front squats
15 pullups
2 front squats
10 pullups
1 front squats
5 pullups
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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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