04/02/15

Two things I need to reiterate/clarify:

1) You need permission from a head coach if you want to do the competitor’s programming and do two-a-days. You might not need the extra work, or we might need to modify the programming to best fit your needs, abilities, and schedule. I personalize the programming for every athlete that I have doing #poweredbylesko. You don’t need to do everything written on the board. I don’t. No one else does. Please don’t expect to do fitness and performance every day because you want to. We need to approach your extra training with some hesitation and knowledge. I think it’s great that so many of you love coming to the gym every day and are interested in doing more, but we need to do things the right way and set some rules.

2) Extra training comes at a price. If you don’t have one of the legacy Unlimited memberships that are no longer sold, you’ll need to purchase the $25/month Unlimited upgrade. Class sizes are limited, so if you’re going to take a spot from someone else by coming multiple times a day, you’ll have to pay a premium. I’ll add more times on the schedule for “open gym” and that’s what you’ll need to sign up for if it is your second time working out that day. Each afternoon class yesterday was over capacity because multiple people came to more than one class without talking to my brother or I first. More than one person messaged me because they couldn’t sign up for the class because it was full. How many people saw the class was full and had to stay home? It might not seem fair, but if you want something extra, you’ll have to pay extra. The more people going unlimited means that I might be able to add more times to the schedule.

Fitness
A) Deadlift
Week 1 – print out your spreadsheet found on the Sunday update

B) 3x
5 deadlifts
10 box jumps
15 kb swings

Performance
A) EMOM 6
Power snatch, starting at 75%

B) EMOM 6
Power clean, starting at 75%

C) Every 3 minutes for 15 minutes
2 cleans + 3 front squats + 1 jerk

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