Monthly Archives: February 2017

Thursday – February 2, 2017

PODCAST: Exercising or TRAINING?

YouTube Movement: HOLLOW ROCK
Gym Schedule for TODAY:
5:30 AM: Closed
6:30 AM: Closed
8:15 AM: Group Active Recovery 
9:30 AM: Closed

3:30 - 5:00 PM:  Active Recovery
5:00-5:30 PM:   Introduction to 535
5:30 PM: Closed

Recovery Day

A.
Mobility and Maintenance
-Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity spend 5-10 minutes with them.

– AND/OR –
Body work. Go get a massage.

B.
Meal Preparation
Use the time today to get all of your food though out or at least an action plan on preparing it this weekend for next week!

C.
Mental
"Netflix and Chill" or hangout with friends. Have a "stress-free" 20:00-60:00 minutes to just play or not think. (That is correct, NO THINKING!)

Wednesday – February 1, 2017

PROGRESSIVE

A.
E2MOM for 10 sets:
Hang Snatch + Snatch

B.
For time:
30 Burpees Over the Barbell
15 Ground to Overhead (155/105 lbs)
30 Burpees Over the Barbell

BOOTCAMP



A.
3 sets of each:
Station 1 – Single Leg RDL x 8 reps
Station 2 – Dumbbell Row x 8/8 reps Station 3 – Side Plank x 45 sec each side

B.
For time:
25 Burpees
50 Kettlebell Swings
25 Burpees