Workout of the Day
Every 3 min x 4 Rounds, each for time:
12/9 Cal Bike
8 Back Squats (225/155/105lb)
Rest/Transition 3 Minutes
Every 3 min x 4 Rounds, each for time:
12 Box Jump Overs (24/20/16″)
12/9 Cal Bike
Notes
Today’s workout combines our favorite variables: weightlifting, gymnastics (moving your body through space!), and monostructural conditioning.
A good goal for today’s training would be each round of each section to be within 10 seconds of each other.
Scale loading, volume, or movement complexity as needed for a <1:45 round, consistently. In other words, you should have at least 1:15 to rest after each round of work.
Squat: Scale for a tough 8 reps, performed in 1-2 sets.
BJO: Scale height of the box, down to a 6″ pad as needed to practice jumping, landing, and pivoting mechanics. Modify to a step over if needed.
Programming Template: Week 3/8
Cauvery mid Murph, but thinking about how she hopes you come by Hey Clay on Saturday
BROOKLYN CERAMICS ARTS TOUR (BCAT) THIS WEEKEND
- 10 AM to 12 PM: Textiles and Texture – how to make a good impression: a workshop combining clay and textiles. No prior experience needed.
- 2 PM: Field trip to The Old Stone House for The Pottery Fair. Meet at the Hey Clay front desk and we will walk over together.
- 4 PM to 7 PM: Showcase and happy hour – 11 Hey Clay community members showcasing their work with a chill happy hour if you wanna come through!