Get Inspired, Mobilize, and Throw Down

We hope you’re enjoying your long weekend. We’ll keep it short and sweet today.

Storytime – Cecilia

When you see her lifting heavy weights or cranking out pull ups, you’d never know that Cecilia.

– Has 3 young kids
– Is a successful Realter
– Never lifted weights before & struggled to stick to any routine

Cecilia is one of our heroes at Hale, not because of the incredible athletic feats she performs every day…

But because of how far she’s come despite dealing with many of the obstacles that would stop a “normal” person.

Check out her story. – 

Mobility – Coach Mitch has recorded videos of all the mobility drills he’s been giving you over on our YouTube channel.

Check it out here 

Throwdown – The Hale Throwdown is back! It’s a partner competition designed to test your skills and have fun!

It’s March 28th (Saturday) from 8am-2pm, and open to Hale members of all skill levels.

Check out the video below for all the details.

Have a great week!

Coach “Happy Valentinident’s Day” Jay

 


Announcements

Holiday Schedule: Monday, February 17th:

8am and 9am classes ONLY. Open Gym 6:30-11am.

Pre-Order New T Shirts and Hoodies!

We’ll be ordering one bulk order of 3 styles to be delivered in March. Please add your name and size to the sign up sheet at the gym before FRIDAY, 2/21. We’ll order a few extras, but if you want your size, SIGN UP! Tees/tanks are $25; hoodies $50.

Hale Partner Throwdown: Saturday, March 28th

Grab your favorite workout buddy and start planning your outfits! We’re running an in-house partner competition on Saturday, March 28th from 8am to 2pm. Pairs can be mixed gender, scaled and Rx… anything goes!

Check out this video for more details.

We’ll have a new format, and FUN is the goal. We’ll cap off the day with Filipino tacos and a cooler full of tasty beverages.

Cost is $39 to sign up before Friday, March 6th. Fee includes a t shirt, meal, and beverages. We’ll be limited to 24 teams.

Cost is $49 after that. Sign up at the front desk.

Workouts for the Week

Monday: 8am and 9am only

A. 5 Rounds :
2 Kip Swing + 1 Pull-Up + 2 Kip Swing

All about the kip and working the BASICS of kipping pull ups! Get your rhythm to the swing back after the pull up, too!

B. 12 minutes, as many rounds and reps as possible:
8 C2B Pull-Ups
200m Run

Scale:
Jumping Chest-to-bar-pull-ups

This is a super simple couplet–pull up, run, repeat. Go hard enough to push, but try to keep the pull ups unbroken for at least the first few rounds. Aim to finish each run under :50s. An aggressive (but totally doable!) goal would be 8 rounds.

Metcon (at home or Open Gym :))

1) 4 mins, every min on the minute:
:20 MAX Ring Rows / :40 Rest

2) 4 mins, every minute on the minute:
:20 MAX Push-Ups / :40 Rest

3) 4mins, every minute on the minute:
:20 MAX Air Squats / :40 Rest

4) 4 mins, every minute on the minute:
:20 MAX Burpees / :40 Rest

*No Additional Rest b/t EMOMs
(Score is Total Reps for Each EMOM)

Both the ring rows and push ups should push you to muscle fatigue. It’s more rest than work, so aim to work for the FULL 20s!

For the burpees and air squats, you’ll be more limited by speed. GO FOR IT. Go all out for those 20 seconds. Shoot for 25 squats and 8 burpees.

Tuesday

A. Hang Power Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

Work up to and BEYOND your workout weight for today. NAIL your positions and work on your vertical “jump” today. Get tall!

B. “Taco Tuesday”

FOR TIME:
15-12-9
Hang Power Clean (95/65)
Box Jump (24)

into…

12-9-6
Hang Power Clean (135/95)
Box Jump (30)

into…

9-6-3
Hang Power Clean (185/125)
Box Jump (30+)

*Heights are the same for all athletes. The goal is three increasing heights for the Box Jump*

Scale:
Hang power cleans:
(65/45), (95/65), (135/95)

Each movement of the couplet gets tougher/heavier as you go. The reps go down, so try to keep moving steadily. These are some big jumps with the weight–goal is to move WELL from the beginning so form doesn’t change as the weight increases.

Metcon

15 minutes, every minute on the minute:

MIN 1 – 10/7 Cal. Bike
MIN 2 – 15 KB Suitcase Deadlifts
MIN 3 – :45 sec DBL KB Front Rack Hold

(Score is Weight)

Each movement should take roughly 45s to complete.

The front rack hold is deceivingly taxing–these should be uncomfortable to start, but not sketchy. Use same DBs as your deadlifts.

Wednesday

25 minutes, every minute on the minute:

MIN 1:12/10 Cal Bike
MIN 2: 20 Alt. V-Ups
MIN 3: 15 KB Sumo DL High Pull (53/35)
MIN 4: 20 KB Goblet Step-Back Lunges
MIN 5: 45 Sec Max KB Plank Touches

*KB placed arm’s distance in front of plank hold, alternate arms each touch*

Scale: KB (35/26)

Abs for days!! This one will get sweaty VERY quickly. Use the bike to manage your intensity–if you can hang on and hit the calories in :30-:35s in round 1, you should be able to hold on through the 5 rounds. If you need more of a recovery day, back off a bit.

No score today–just keep moving with purpose.

Metcon

12 minutes, as many rounds and reps as possible:
8 Hang DB Snatch
16 DB Suitcase Alt. Reverse Lunges
24 Double-Unders

(Score is Rounds + Reps)

OPTIONAL FINISHER
2-3 rounds:
10 Clam Shells/Side
20 Slow Arm Haulers
:30 Hollow Hold

Total body burner today: Lots of POWER needed for the snatch; grip and legs for the lunges, and skill/lungs for the double unders. Aim for 6+ rounds! This would also be a great chance to practice your double unders–if you don’t quite have them mastered, go for :30s/round.

Barbell Club: 6:30pm: 

A. Snatch Grip Push Press + Overhead Squat

2 Behind the Neck Snatch Grip Push Presses + 2 Overhead Squat w/3sec Pause at bottom of squat

5 x (2+2) *read 5 sets of 2 Push Press + 2 OHS add 3-5# from last week

If you were not here last week, use approximately 70%of 1 rep max Snatch OR 40-50% of Bodyweight if you do not have squat snatch 1 rep max

Superset w/Box Jump:

5×3 Superset with OH Squat Work

Similar to last week. This time we’re starting in a squat and jumping to box, ideally landing fully standing, but at most a slight quarter squat

B. Snatch Grip Deadlift

4 sets of 5 snatch grip deadlifts with a 3s eccentric lower

If you were here last week, all sets should be performed at no lighter than the heaviest set you did last week. The 5th rep of each set should feel tough, but not to the detriment of form. Reset each rep i.e. no touch and go. If you feel like your last rep/s are sketchy, drop weight. If all sets feel easy, then add weight. I’d normally program this to be performed at 100% of 1RM snatch, but if your current technique does not match your strength (which is most people) than this number will feel way too light. So we’ll tackle this cycle’s weight by feel and stimulus.

C. All The Single Leggies Accessory Work

Either go up in weight, or add 2 reps to each exercise

Dumbbell Bulgarian Split Squat-10 reps
Dumbbell Single Leg Romanian Deadlift-10 Reps

Perform both exercises on one leg before switching legs

3 sets on each leg
Pick a weight that allows you to maintain integrity of movement

Thursday

A. Double-Overhand “Quiet” Deadlift
3-3-3-3

-Rest as Needed-

SHHHHH. But WHYYY, you ask! Slowing your deadlift down means 2 things: 1. you can focus on a solid descent and bottom position, and 2. more time under tension (aka more gainz!) Use the slower pace to feel where you might *break* as deadlifts get heavy… then focus on that!!

B. Tempo Strict Press

5-5-5-5

Again with the SLOW movement! Same “why” as deadlifts, but this will likely feel tougher. Take your time at the TOP to breathe and own your overhead position. This will help with your composure on ALL overhead movements!

C. Finisher

3 Rounds for time:
25 Plate Ground to OH (45/25)
10 Burpees to Plate

-Hard Cap 5:00-

If you aren’t already sweating from the lifting, you will be after this! Watch your midline and try to use your legs to power the plate up!

Metcon

10 Rounds:
6 Up-Downs
8 Kettlebell swings
10 Box Jump Overs
-Time Cap 12:00-

(Score is Time)

You’re gonna have to move quickly on this one! FAST transitions between movements, and try to keep a steady pace on the box jump overs. Step over as needed, but JUST KEEP GOING

Friday

A. Run–Row

In 12 minutes…..

1-mile run
* with remaining time Max Meters on Rower*

(Score is Meters. Also, note your mile time)

Ooooooh! A fun challenge. This is a test of your aerobic capacity and endurance.

Run at an aggressive pace, then just hang on to whatever pace you can on the rower. Start immediately and breathe through the first 100m as needed.

Fastest runners may hit 1000m on the row. GO FOR IT.

B.

12 minutes, As many rounds and reps as possible:

6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups

(Score Rounds + reps )

Work on strict things! Hold a hollow position on strict pull ups and push ups. Keep ’em cute!

Metcon

“Cindy-ish”

20 minutes, as many rounds and reps as possible:
5 Ring Rows or Pull Ups
10 Push Ups
15 Air Squats

It’s Cindy! One of our sweaty faves!

You can scale this up to pull ups if you have them unbroken (or if you want to practice them!). Push ups are always the dog–break into sets to manage fatigue, and stop short of failure 🙂 One round per minute is a solid, aggressive goal.

Saturday

Saturday AM Throwdown (6:30-8:00am)

For total time:
15 Clean & Jerk (135/95)
30/20 Cal Bike
15 Clean & Jerk (135/95)

*** REST 2 MINS ***

21 Squat Cleans (135/95)
15 Power Snatch (135/95)
9 Thrusters (135/95)

**** REST 2 MINS ***

3 Rounds:
15 Bench Press (135/95)
15 Toes To Bar

No comment. Gonna be a grind through the squat cleans–getting one is better than standing around looking at the bar!

Group Classes: 8am & 9am

“Two Peas in a WOD”

For time in teams of 2:
120 Thrusters (135/95)
120 Up-Downs

*P1 works while P2 rests. Reps can be broken up and completed in any order.

Scale:
Thrusters (95/65)

Start with a few big sets and the goal to get past halfway on the thrusters. Mentally, it’ll feel better when you know it’s down-hill, and the longer rest while your partner goes should be helpful. Communicate! This weight SHOULD feel heavy (like, sets of 10 are ambitious, heavy). If you think you can do 5, but your partner can do fewer, cool! Work together! Someone could do more up downs, too. Whatever works!

You may choose to pop in a few up downs here and there to chip away, but these should feel much easier at the end (as compared to thrusters). Have fun strategizing and playing to your strengths!

Sunday:

Barbell Club: 8-9:30am: TBD

A. Tempo Back Squats–Week 2

4 sets of 5 reps @ 32×1 Tempo at approx 66% of 1RM Back Squat
If you were here last week, I have weight. Next week we’ll have fewer reps, so you have something to look forward to!

Tempo squat count is read as “3 seconds down, 2 second hold in bottom, explode up and 1 second at the top (which is really just enough time to breath and brace again).”

Last cycle, we focused on rep volume, while gradually upping the intensity week over week. This cycle, we’re decreasing both the volume and intensity, but still challenging you with sustained time under tension. If you’re counting tempo correctly, that’s 30-40sec a set.

A slower tempo should allow you to focus on positions ie knees tracking out over toes, chest up, tension in the bottom.

B. Pendlay Row:

Fewer reps and sets, so I’d like you to go heavier than what you’ve been doing these last few weeks. Pendlay rows are one of the beset exercises for developing pulling strength for you olympic lifts, so hopefully you learn to love them.

3 x 8 @ 50% Clean
Super set with Overhead movements

C. Overhead Accessories

3-4 sets Superset w/Pendlay Row

20 Empty Barbell Strict Presses

30s OH Hold w/bar & kettlebell

Before we start jerking, I want to bulletproof your shoulder stability so you’re ready to catch anything overhead. You’re going straight from barbell presses into a stability hold. You will need to stabilize with both your shoulders and your core (much like with the z-press) when balancing bringing the bar w/kettlebells overhead.

Mobility: 9:30-11:00am: Hips & Low Back contd.

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