11.20.23

Nutrition Focus for November: Portion Control
How to build your plate!
Protein = 1/4
Veggies = 1/3
Starchy Carbs = 1/4
Fat makes up the rest - and make sure there is some color!

Thursday Nov. 23rd - Thanksgiving Day
We will host one class at 10am - We encourage everyone to sign up for the Turkey Trot!
(Black Friday will be an abbreviated schedule of classes at 10am and Noon.)

Strength: Squat Snatch
Every 2 minutes, for 12 minutes (6 sets):
Set 1 – 3 reps @ 73%
Set 2 – 2 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 82-87%
Set 5 – 1 rep @ 82-87%
Set 6 – 1 rep @ 82-87%

"Levels"
7 minute ascending ladder
3 hang squat snatches @ 95/65lb (43/30kg)
7 box jump overs 24/20in
6 hang squat snatches @ 95/65lb (43/30kg)
7 box jump overs 24/20in
9 hang squat snatches @ 95/65lb (43/30kg)
7 box jump overs 24/20in
etc…
Masters RX: 75/55lb (34/25kg)

Scaled:
7 min ascending ladder
3 Hang Squat Snatch - 75/55lb (35/25kg)
7 Box Step overs - 24/20in
6 Hang Squat Snatch - 75/55lb (35/25kg)
7 Box Step overs - 24/20in
9 Hang Squat Snatch - 75/55lb (35/25kg)
7 Box Step overs - 24/20in
etc…

Beginner:
7 min ascending ladder
3 DB Hang Power Snatch - 35/25lb (15/10kg)
7 Box Step overs - 20/16in
6 DB Hang Power Snatch - 35/25lb (15/10kg)
7 Box Step overs - 20/16in
9 DB Hang Power Snatch - 35/25lb (15/10kg)
7 Box Step overs - 20/16in
etc…