Bligh: British admiral; was captain of the H.M.S. Bounty in 1789 when part of the crew mutinied and set him afloat in an open boat; a few weeks later he arrived safely in Timor 4,000 miles away (1754-1817). You too can make it until Thanksgiving!
Friday the 18th normal at 5:30pm. Sat the 19th normal at 9am. Sun the 20th normal at 10am. CHANGE: Monday the 21st we will have class at 5:30pm. NO CLASS: Tuesday Nov 22nd, Fri Nov 25th, Sat Nov 26th or Sun Nov 27th.
Powerlifting Potluck on hold til after Thanksgiving--we'll have a Powerlifting Poinsettia Party instead. Most likely Sat the 17th, so keep that on your calendars!
75 Russian kettlebell swings, 1.5/1pood. Every time you put it down, 10 burpees at the end.
Mobbin': Overhead, rack, lat stretches. Open up the hips (pigeon, wall, hammie stretches). Ankle, wrists.
1 RM Thruster
Warm up and start the ladder. Games standard. 1 attempt at each weight. Women Weights (lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Men Weights (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Hang power clean flushing sets
8-8-8-8. Keep your hook grip the whole time.
Fish Oil: 3 rounds:
12 bent over rows
12 flat bench db presses
12 supine db triceps extensions (aka skull crushers), not the rolling triceps extension we've done before.