Warm-up: 15 Supine Ring Rows, 15 Front Squats (45/25lbs), 15 Push-Ups x2
Olympic High Bar Squat: 5×2 (Keep the feet narrow with little turnout)
MetCon – For Time:
Clean: 3×3 @ 70% 1RM (Touch-N-Go)
Finisher: 2×10 Archer Push-Ups, 2×20 seconds Couch Stretch
Hey all! Before I get into the post I just wanted to announce that Sunday December 12th at 6:00pm we are having our second annual Christmas White Elephant Party. The attire is cocktail and food sign-ups are on the board behind the chairs at Ktown. Feel free to bring family/ significant other to the event.
You all remember the infamous paper towel post from Coach G right? Well tonight’s is similar to that. I know we have accumulated a lot of new people, and we have taught you all how to clean, squat, and deadlift amongst other things, but we have failed you in another aspect. We expect you to know where the weights go, but maybe it is our fault for never formally telling you where their proper homes are! Well never again, Ktowners! After tonight you shall know and know well!
***Disclaimer: Those Ktowners who do not read the post will not be excluded from racking their respective weights and putting them in the proper places.
All orange holders are ordered this way.
5’s go on top on one side, 2.5’s go on the other side, 10’s and 25’s go on opposite sides on the middle racks, and two 45’s go on each side of the bottom.
The metal 45’s are on bottom, 5’s on the left middle rack, 2.5’s on the left top rack, and bumper 10’s on the right top rack.
This is the squat rack that holds weight. Please notice the order and number of how many go on each side. You will still have some weights that stack up beside it.
One weight tree was not featured tonight and it is the one in the corner where the females usually lift. It should have two 45’s on the bottom of each side, metal 10’s on the top right hand side, and one set of metal 25’s plus one set of metal 5’s and 2.5’s all on the left side.
Cleanliness is next to Godliness,
<3 Coach Miss J