Wednesday, December 5th

By Travis Schliesser 

 

Recovery during the 12 days, and a bonus.

Day 3.

A little sore, a little tired…and if you did Monday’s workout a little HUNGRY.

1) Eat something right after training.

Literally immediately after (no more than 20-30 mins). Whatever it is, eat it right away!
What you’ll find is eating immediately post workout is your first step to recovery, and you’ll feel better the next day.

2) Sleep

Set your alarm to go to bed before 10pm and stay there until you get your 7 hours. Simple, if you’re training, you need sleep.

3) Seek and destroy pain

Grab your foam roller, lacrosse ball, or whatever you’ve got and explore the areas you trained earlier. Minimum dose is 5-10 mins per day.

Bonus: Attend a FREE recovery sessions.

Katy will be doing a free recovery session at 10:00am this Sunday the 9th to help you bounce back from the 12 days! Free to members, and require no registration or sign up. Show up and recover!

Our Holiday Party is December 15th!

A) On The Minute, for 6 minutes: 
Min 1-2; Squat clean triple 
Min 3-4; Squat clean double 
Min 5-6; Squat clean single
*Build over the minutes to a weight that’s a little heavier than what you think you’ll make it to in the workout. 

B) 2 sets increasing efforts
10/8 Row calories
15-20 Double unders
2-4 Toes to bar
Rest 60 seconds

“Open 16.2”

C) Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

16.2 SCALED
BEGINNING ON A 4-MINUTE CLOCK, COMPLETE AS MANY REPS AS POSSIBLE OF:
25 HANGING KNEE RAISES
50 SINGLE-UNDERS
15 SQUAT CLEANS, 95 / 55 LB.

IF COMPLETED BEFORE 4 MINUTES, ADD 4 MINUTES TO THE CLOCK AND PROCEED TO:
25 HANGING KNEE RAISES
50 SINGLE-UNDERS
13 SQUAT CLEANS, 115 / 75 LB.

IF COMPLETED BEFORE 8 MINUTES, ADD 4 MINUTES TO THE CLOCK AND PROCEED TO:
25 HANGING KNEE RAISES
50 SINGLE-UNDERS
11 SQUAT CLEANS, 135 / 95 LB.

IF COMPLETED BEFORE 12 MINUTES, ADD 4 MINUTES TO THE CLOCK AND PROCEED TO:
25 HANGING KNEE RAISES
50 SINGLE-UNDERS
9 SQUAT CLEANS, 155 / 115 LB.

IF COMPLETED BEFORE 16 MINUTES, ADD 4 MINUTES TO THE CLOCK AND PROCEED TO:
25 HANGING KNEE RAISES
50 SINGLE-UNDERS
7 SQUAT CLEANS, 185 / 135 LB.

STOP AT 20 MINUTES.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531