Our Project GLOC ladies: Jodi, Sue, and Ana. They had a blast over the weekend and posted some impressive performances as well: Sue with a 100lb press and 295lb deadlift, Ana also hit a 100lb press and 275lb deadlift (60lb PR), and Jodi with a 235lb deadlift (5lb PR). Awesome job ladies. We're proud of you!
You all know that we prescribe a 5 day per week program. The volume of work, when certain movements are scheduled, and how things vary from day-to-day are all based around someone coming five times per week, and specifically, five days in a row. However, as some of you are well aware, even though we do our best to schedule in at least one day per week that's lesser volume/intensity, coming five days in a row is quite taxing and sometimes those Thursday and Friday workouts take a hit because you're simply crushed at that point in the week.
The solution? Starting this week, the workout schedule will shift to M-T-W-F-Sa. Thursdays will be a programmed "rest" day. Remember though, that's provided that you came Monday through Wednesday and you actually need to rest. If you weren't here all of those days, you better get here on Thursday and make up one of those missed workouts.
That also means that Saturdays will look different. For the first time in Sanctify history, there will be an actual, on-this-blog workout posted on Saturdays that will be part of our regular weekly programming. As you can see on the schedule, there are now three "real" classes scheduled for Saturday mornings as well (go sign up!). Now, our programming schedule and class schedule will reflect what we feel to be a much more effective, 3 on/1 off, 2 on/1 off routine. We're pretty pumped about this.
But what if you don't come five days per week, or you miss Monday through Wednesday, or Thursday is just one of your workout days? Well it depends. If you miss Monday, Tuesday, or Wednesday, come Thursday to make up that missed workout (the Thursday class schedules are unchanged). No, there won't a workout posted on this blog on Thursdays, but if you missed one of the first three days of the week, you do indeed have something to do and coaches will be here to assist/guide you through that. If however, you come Monday through Wednesday and plan on coming Friday and Saturday as well and you still want to come in Thursday, you should just do recovery work (20+ min easy AD/row, mobility/stretching/foam rolling, etc.) and/or skill work (more to come on this).
The bottom line is that this schedule will be much more effective for those of you that come five days per week without taking anything away from those of you that come less. See you Saturday!
101 & 201
A. Back squat, 2x8@60%, 8@65, 6@70%, 3 min clock
Notes: Just about all of you should have an accurate 1RM now, so use the percentages listed.
B. Goodmornings (DEMO), 3x10, moderate, 2:30 clock
Notes: Watch the demo. This is the exact same movement as the RDL, except that the bar is placed on your back rather than in your hands.
50 double unders
40 double unders
30 double unders
20 double unders
10 double unders
Notes: 10 minute cut-off. Those of you that are good at DUs should push the pace on this one. Sub-6 minutes anyone? Sub-5?
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