Then, every 2 minutes on the 2 minutes x 5 rounds:
3 Split jerks, after 3rd rep return bar to back rack, and hold for stationary barbell lunge x 12 reps total @ 40% of 1RM
Post weight to BTWB
5 P.M. Specialty Hour Update and O2X Summit Race schedule
This coming week is the final week of the strength cycle of Hot Dogs and Cupcakes. After this week we are recommending a de-load week for anyone that has been following HD&CC strictly for the past 2 cycles. This means that whatever you do it should be light. If you choose to join some WOD’s during your deload week consider cutting the weight, reps, or time involved in the workouts. The idea is to let your body recover but still put it through some full range of motion work. Consider body weight movements as a substitute and if you have any questions be sure and ask any of the trainers for suggestions.
There will be specialty classes at 5 pm during the de-load week, week of Aug 17. We will have some programming to follow for a de-load program. The following week, starting on Monday the 24th, we will be starting a new weightlifting class at 5 pm, Mon, Tues, and Thursday. It will be a 4 week cycle and there will be a heavy Olympic lifting focus, but also a lot of squatting as well. There will be accessory work as well that may or may not be homework depending on time. As with all the specialty classes, teaching will be limited due to time, as our focus will be on correcting movement. Please join classes if you have a solid understanding of the Olympic lifts. If you are unsure as to whether or not you should join, please see one of the trainers for their recommendation.
O2X Summit Race Updates and Race Day Schedule
The O2X Summit Race at Winter Park is this coming weekend. Most of the trainers will be up at Winter Park participating in the race as well as many of your fellow members. The race kicks off Saturday morning. If you want to participate and have not registered, please sign up on the sheet at the front of the gym and we will email you details on how to register. Here is a schedule of events for the day of the race.
Saturday August 15th
7:15am – Packet Pickup available
7:30am – Breakfast served – Coffee & Tea Company
8:30am – Pre-race stretch, yoga, music
9:25am – National Anthem
9:30am – RACER START TIME!
12:00pm – Kid’s Race (Day-of registration ONLY for Kid’s Race)
1:00pm – Awards Ceremony
Should be a great day at an amazing location. Look forward to seeing everyone during and after the race.