10am Class. No Sat or Sun class next weekend. Do Grace on Sat and the Hatch seminar on Sun instead! Next Fundamentals is 9am Nov 6th. Make sure to submit your food logs to firstname.lastname@example.org by tomorrow.
As this cycle draws to a close, I want you guys to reflect on your progress. Are you making gains? Are you getting what you want out of powerlifting class? Do you need more/less metcons or different types? What are your short-term and long-term goals now? What do you need to take your training to the next level (if this is one of your goals)? How are your diet, sleep, and quality of life the other 164 hours a week you don't spend directly with me (I know, everyone definitely feels some negative effects).
Dynamic Effort Bench (i.e. Press)
500m legless row (don't strap your feet in)
40 banded pull aparts
40 tricep pulldowns
10 strict pullups10 strict chinups
Mobbin: Banded lat stretches, wrist stretches, rack position stretch
Speed Shoulder Press 8x3 @ 60%.
Work up to your press. Focus on keeping tight, good form.
Start your speed sets. 1 min between each.
100 Russian kb swings, 5 burpees on the minute.
Handstand lateral walks along the wall, handstand touches for adv folks. Scale w/plank walks.
Do some hard math problems to keep your mind in tip top shape. Some weighty (no pun intended) history here. "This is a special collection of problems that were given to select applicants during oral entrance exams to the math department of Moscow State University. These problems were designed to prevent Jews and other undesirables from getting a passing grade. Among problems that were used by the department to blackball unwanted candidate students, these problems are distinguished by having a simple solution that is difficult to find. Using problems with a simple solution protected the administration from extra complaints and appeals. This collection therefore has mathematical as well as historical value."