I want a better body!  I want to be faster!!  I want to be stronger!  All of these are comments of "increasing" change.  The only way you can improve or increase your gains is by constantly chasing improvement.  Sounds easy right? I know but its true.  There is only one way to chase improvement and that is to make sure that you are doing everything you need to be on the top of your game.  This mean your nutrition needs to be on point.  Cheat days, cheat meals, etc are just not going to make it happen.  You cant move forward if you are "eating ok".  If you arent taking your fish oil and doing your mobility work, then you wont be ready to move the way you need to to make those gains.  If you arent practicing your movements: perfecting your squat, the timing on the olympic lifts, the flexibility in your shoulders on the overhead squats, then you cant advance.  Then you when you get into the gym, you NEED to hit it as hard as you can!  Move fast when its a sprint.  Lift heavy when its a max weight.  Dont be afraid to fail.  Stay positive. Know that everything you are doing is making you better than you were.  Its a journey!  And then finally, your sleep.  When you sleep is when you heal.  Sleep is final piece.  Dont neglect it!  You put all these things together and you WILL see the improvements that you want.  Its a journey...enjoy the ride!!!

NO CLASSES ON HALLOWEEN EVENING!!!!

STARTING NOVEMBER 1 WE WILL BE SHOWING OUR SUPPORT AND BRING RECOGNITION TO PROSTATE CANCER.  NOVEMBER, or MO' VEMBER, IS THE MONTH WHEN WE WILL AL GROW MUSTACHES TO SHOW OUR SUPPORT!!  LADYS, PLEASE LOVE US FOR OUR SUPPORTING STACHES.  BEING A MO'LOVER IS HOW YOU CAN SHOW YOUR SUPPORT!  NOVEMBER 1, CLEAN FACE......GROW THAT LIP JACKET!!!

FEEL THE BURN!!!!

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"More Cowbell"

INFERNO Warm-up x 3

Complete the following:

 

EMOM for 10 min:

     5 reps Snatch Grip Deadlift (110% of 1RM snatch)

     10 reps Pistols (each leg is 1 rep)

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then....

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3 Rounds:

     75 reps Double Unders

     15 reps Hang Squat Cleans (185#, 115#)

          *be able to get at least 10-12 reps in the first set

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MWOD........just some more shoulder stuff to think about in ALL positions!

[youtube https://www.youtube.com/watch?v=8VWOLgpasDQ]

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