Week of 10/11/21

New Strength Cycle

Items for the week…

  1. We are starting a new 8-week strength cycle this week.
  2. This cycle is the back squat and bench press on strength day, and the front squat and split jerk respectively on our other two strength session days.
  3. If you haven’t received your new 13S merch yet, reach out to me during class. It’s in.
  4. Please check your email or the FB post regarding additions to the weekly class schedule.

NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.

Who wouldn’t want a little more dark chocolate in their daily routine? Our brain and diet play a key role in longevity. According to the National Institute on Aging, what we eat can directly impact inflammation and oxidative stress in our bodies — both of which can affect our risk of neurodegenerative diseases, including Alzheimer’s and Parkinson’s. This article from dietitian Lauren Armstrong talks about the brain as the mastermind behind almost everything — our thoughts, memory, focus, movements, breathing, heartbeat — and that certain foods can help make it stronger, sharper and smarter.

The Cliff Notes versions is…

  1. extra dark chocolate
  2. berries
  3. turmeric (with black pepper)
  4. leafy greens
  5. fermented foods

gymnastic work

50 box side-step overs (20/16)
40 sit-ups
30 air squats
20 push-ups
10 strict pull-ups
10 burpee step-overs (20/16)
20 dips
30 jumping lunges
40 box jumps (20/16)
50 double unders

bench press: 5×12 @ 50% of 1RM
back squat: 1RM (test)

split jerk: 1RM (test)

400m run
12 pull-ups
21 kb swings (53/35)

9-8-7-6-5 unbroken toes-to-bars (4 of 6) or
16-14-12-10-8 unbroken push-ups (4 of 6)

400/300m row
5 burpees to a 6″ target (24/20)
10 push presses (50% of 1RM)
15 sit-ups

front squat: 1RM (test)

Every 3 minutes for 3 rounds
50 double unders
15 hang power cleans (50% of 1RM)
max burpees
1 minute rest

Tags: oct

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