Reminders/Announcements:  Member’s Appreciation Party Feb. 16th at the Englander.  We will be honoring all of our 1yr/2yr/3yr members.   All member’s and families are welcome.

Next Basics Series starts on Feb. 18th at 715am.  Get your friends and families in here!

Thursday’s WOD:

Strength:  Deadlift 1RM, Drop to 80% AMRAP  (you will have 25mins for this)

Conditioning:

Tabata Trunk Mania   (6 Rounds only)

Hollow Holds

Cross Body Deadlift

Half Turkish Get Up (just the sit up portion)

Chops with band on bar

*I want to go over how to climb to a 1RM again:  You are going to do 2-3 “warm up” sets these are like the bar and maybe 20-30% of what you are shooting for and are of reps from 5-10.  Then you start adding weight in an organized and incremental fashion.  For example, today’s 1RM deadlift:  it has been more than a year since I did a 1RM deadlift, but I have some sense of what I can do within 10kg.  I would do the bar 10x, 40kg 5x, 60kg 5x and then 80 for 3x, 100×1, 110×1, 115×1, 120×1, 125×1 and maybe 130×1 depending on how 125 felt and then I would be DONE.  I got to my max in 6-8sets after warm up.  This 20 set business getting you to your max or the 3 sets where you jump 40kgs at a time is absolutely costing you bigger numbers.  Learn how to climb up and stay focused.  The lighter weights need no more than 2mins rest.  Once you are on your last 1-2 sets then 3-4mins.  Let’s get strong!