Week of July 21-27

Monday, July 21, 2019 Warmup (10 min): Squat Therapy 3x5 (Goblet, Wall, Bar, Pole) Demo (5 min): Spotting Squat Strength (20 min): Squat 50, 60% x 5, 70% x 3, 80 % x 2, 90% x 1-3, 65% x 5-8 if time *Level 1 Warmup set then 5x5 Squat *Practice spotting for each other...

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Week of July 14-20

Sunday, July 14, 2019 7 AM Mindful Lifting 8 AM Conditioning Class--Fight Gone Bad! Monday, July 15, 2019 Warmup (5 min): Light Prowlers/Row :20/Bike :20 Skill/Ext Warmup (15 min): Squat Bracing Demo then rounds Practice Brace, 15 KB Swings Strength (20 min): Squat...

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Week of July 7-13

Sunday, July 7, 2019 7 AM Mindful Lifting 8 AM Conditioning Class Warmup (10 min) Lower Body Warmup Skill (15 min): Squat Cleans, demo and practice Conditioner (35 min): "5 Round Helen" 400m run/500m row/2 min bike 21 KB Swings 12 Pullups/Ring Rows Monday, July 8,...

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Week of June 30-July 6

Sunday, June 30 7 AM Mindful Lifting, Jesus and Mary Chain Darklands 8 AM Conditioning Class "Psychocandy" (Also a Jesus and Mary Chain album but in this case a conditioner) Monday, July 1 Warmup (10 min): 3 rounds 20 KB Swings, 20 Glute Bridges, 20 Air Squats, :20...

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Week of June 23-29

Sunday, June 23, 2019 7 AM Mindful Lifting, Coach's Choice 8 AM Conditioning Class *Dynamic Warmup (10 min) *Skill Work (20 min) Overhead Squat, drill and then work in ascending sets of 3 *Conditioning (20 min): "Nancy" 5 rounds of 15 OHS (95/65 rx), 400m run Monday,...

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Week of June 16-22

Sunday, June 16, 2019 7 AM Mindful Lifting, Pronounced 'Lĕh-'nérd 'Skin-'nérd 8 AM Conditioning Class Skill: Snatch Conditioning: 5 rounds 800m run/1k row, 30 KB Swings or 20 Burpees Monday, June 17, 2019 Warmup (10 min): Dynamic Skill (10 min): Half Get-Up (Quick vid...

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5 Things I’ve Learned From Injury

At the beginning of this year (January 2--the same day "Mean" Gene Okerlund left this mortal coil), I slipped while hiking and sustained a complete rupture of my left quadriceps tendon.  Well, that wasn't how I'd planned to start the new year!  But, I had surgery the...

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Coaching: The Accelerator

Coaching: The Accelerator

Someone hands you a pencil and paper and says 'hey, can you draw a picture that represents how a coach helps an athlete?'  What would your drawing look like? I believe that many of us would draw the coach somehow overseeing or directing the athlete--to the side,...

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Week of June 9-15

Sunday, June 9, 2019 7 AM Mindful Lifting, REM Monster 8 AM Conditioning Class, 8x8 & Chelsea Hotel Monday, June 10, 2019 Warmup (10 min): 3 rounds 20 KB Swings, 20 Band Goodmornings (vid here), 20 Air Squats Strength (30 min): Squat 50, 60% x 5, then 5 sets of 5...

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Week of June 2-8

Sunday, June 2, 2019 7 AM Mindful Lifting, Coach's Choice 8 AM Mind Eraser Conditioning Skill/New Movement (10-15 min): BB Hip Thrust Power Circuit (10-15 min): 3 rounds of 20 KB Swings, 20 Ball Slams, 20 Box Jumps Conditioning (20-30 min): Rounds of 800m run/1000m...

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The Eudaimonia Machine

The Eudaimonia Machine

In his book Deep Work, a meditation on focus in an age of distraction, Cal Newport introduces the dream of a Eudaimonia Machine--an architectural concept of Professor David Dewane’s meant to bring an idea from kernel to fruition by dint of physical procession through...

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Week of May 27-June 1

Monday, May 27, 2019 10 AM Workout in honor of Lt. Michael Murphy *No other classes today Wednesday, May 29, 2019 Warmup (15 min): Demo Thumbs Up Band Face Pull (vid here) then 4 rounds: 10-15 Face Pulls, 6 One-Hand KB Swings/side, :30 legs free row or airdyne...

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