Warm-up: Foam Roll T-spine; 2 Rounds – 1-Arm KB Snatch 15 reps each, 1-Arm OHS 8 reps each, 10 Serratus Push-ups, 10 V-ups
Squat: 5×3; 3 powerful box jumps after each working set
Skill: Double Under
MetCon – Flight Simulator:
Unbroken Double Unders
Each set is independent of each other
Finisher: Straight and bent leg calf stretch
Kate Brosnan wins the November scholarship! She makes up half of Team Brosnan at the 6AM, and deserves every bit of this scholarship. While you have been complaining about this and that, Kate has been doing it all without a single peep all while playing host to a parasite in her womb (she’s pregnant).
I still remember Kate’s first introduction to Ktown. E$ Slocum and hubby, Ben, brought Jim and Kate to a free Saturday class. It was apparent right from that class that Kate was an athlete. She took to the strength work as well as the metabolic conditioning like Coach T-Pain takes to pork nachos at Dead End BBQ. Soon enough she was finding her way on to the gym PR board.
Now she is finding herself very pregnant and some bodyweight movements just don’t come like they did sans baby bump. It was a day that will live in infamy that Kate regressed to the green band. I am sure she could give you the date and time. But what’s awesome is we had a laugh about it, and then she proceeded to destroy the workout per usual.
Kate has been with us over a year now and is continuing to impress. There is no telling what she will do after she delivers that baby. Actually, I imagine she will get on with getting stronger and fitter much like she has been for the past year+. She will do it with unyielding resolve and always hold herself to higher standards. I cannot wait!
Also, did I mention she can cook and write!?