A couple little updates:
We’ve got bottled water for sale!
$2 for the big squirt bottles and $1.50 for the little(er) guys.
All sales will be done via the ‘book’ – which is now a clipboard on top of the fridge. Please use the appropriate ‘codes’ for any items.
PLEASE do not kill our environment and waste these. If you buy one, drink it, and stick the empty in the recycle (either here or at home).
If you haven’t noticed there’s (finally) some new shelves in the back! There will be some STRICT rules on using these shelves that will be posted before this weekend, but here’s a preview.
During the day: please just keep it tidy, and put your stuff inside a shelf, not on the floor beside it. If your bag is so excessively large it doesn’t fit, then put it against the opposite wall. There should be NO bags around the couch – everything goes in the back hall.
Overnight: Lifting shoes & runners can stay overnight, your wrist wraps can go inside your shoes and your knee wraps between them.
If you leave anything else it must be INSIDE A ZIPPED UP BAG or inside a TUB (see the blue recycle one for an example, shelves are 16″ deep – keep tub size within reason).
Anything found ‘loose’ (this includes supplements, shin guards, shoes not in the shoe shelf, shirts, towels, etc) will go to the lost and found for 24 hours and then donated to the can guys outside. I’m sure they’d love a fresh pair of knee wraps or a nice t-shirt to stay warm at night, it’ll go nicely with all their water bottles!
Rack + Hip mob during QOD
STRENGTH + SPEED
Focus on a good vertical torso, controlled eccentric, and explosive drive out of the hole. Add 5-10% to 2 weeks ago’s weight if form allows – OR add 1 more front squat (1x clean +4x FS)
E2MOM x5 Rounds
1x Squat clean + 3x Front Squats (%55-60% 1RM Back Squat)
5x Box Jumps (30″)
(add 5 – 10 lbs of form allows)
E2MOM x5 more
1x Squat Clean +3x Front Squat
5x Box Jumps (30″)
Benchmark / record both of these.