Emergent Fitness

Clinton

Strength
See List

Practice
Double Unders

Conditioning
20 Minutes Max Reps with a Partner and a Medicine Ball

• 80 Jumping Squats
• 60 Burpees
• 40 Overhead Walking Lunges
• 20 Hanging Knee Raise

You must switch every 10 reps. You must hold your medicine ball during all movements.

---

You can’t do this for the instant gratification of a PR every week. You have to look down the road and understand that you may not PR for 8 more months, and you have to be OK with that and understand that you will have to love the road you’re traveling as much as the destination to which you come.

It will let you down. It WILL. But you still have to love it and when you don’t love it anymore, for all that it is and for all that it gives you and for all that you take from it, you have to walk away.

If you stay, you have to be in love. You have to commit to that barbell. You have to commit to your pain and your injuries. You have to commit to the negativity you will receive from your own mind. And you have to continue to train because you love it.

Not for any other person or any other reason, but that YOU want to be on that platform and YOU want that barbell to be in your hands and YOU want to find the better, whatever day in whatever month that may be.

If you don’t or can’t, then maybe you will never know what it is to be in love with weightlifting, to your core, unconditionally, every day through good and bad.

From “Where Have All The Prs Gone?“

Todd

Strength
See List

Conditioning
3 rounds

• Run 400 meters
• 21 Swings
• 12 Pull-ups

Compare to 120402.

---

Sorry for the late blog post for Tuesday. If you missed it check it out for details on changes coming in May.

Welcome one of our newer members: Wes, of Kristen and Wes.

Strength
See List

Conditioning
30-20-10

• Box Jumps
• Push Up (with hand lift)

Update on May Changes

If you were at our Open House earlier this month you got a preview of the changes we are planning for May. Based on all the feedback we have received we have made some tweaks to the plan. Here is what is happening one week from yesterday:

• Price Increase For New Members – Starting May 1st new members will pay $175 for unlimited classes with similar increases to the 2x, 3x and long-term options.
• Price Increase For Current Members – As of May 1st, or when your current membership expires, going on autopay or purchasing a long-term membership (3, 6, or 12 months) is REQUIRED* (see details below).
• Class Limits Enforced – Starting on April 30th we will not allow more than 10 participants per class. Those who sign-up will have a reserved spot provided they show up before class begins. At class time those who did not sign-up will be allowed in on a first-come first-serve basis.
• Schedule Changes – We are adding a 5:15am class on Mondays, Wednesdays, and Fridays. This will be an abbreviated class that will be done by 6:00. Also, the 10:30 class is CANCELLED and will be replaced by an invitation-only open-gym session.

The previously announced “Enrollment” has been delayed until we can work out some kinks. You are still encouraged to let Matt, Katie, or Jeff know if you have a regular schedule. In a future blog post we’ll explain why this is important and beneficial to you.

*If you do not go on autopay or choose a long-term option your rate will increase to the new member rate. We only require a two week notice to cancel your autopay and we let you put it on hold if your are going to be gone for more than a week so its really not a big deal. You can even split your autopay to pay half on the 1st and half on the 15th. And, the long-term options save you money. We’d rather spend time coaching you than making sure you’ve paid or bugging you to pay. Thanks for your understanding.

Happy Birthday Taylor!

Strength
A1 Hang Power Clean & Strict Press 1RM
A2 Barbell Russian Twist 10 Touches

Conditioning
12:00 max rounds

• 5 Ground To Overhead (95/65)
• 10 Sit-ups
• Run 200 meters

---

If you noticed the “Enroll May 2012″ tab in the online schedule details will be available tomorrow in both written and video form. If you’ve emailed us about it, thanks for the input and helping us work out the kinks.

Introduction
Week 4 of 9

This week we one rep max and then next week we will take a break from our regular strength work but you might see some of this cycle’s strength lifts in the conditioning. This week we also see this cycles conditioning benchmark again so see if you can improve your score from earlier this month.

Strength List
A1 Hang Power Clean & Strict Press 1-1-1-1-1 (1RM)
A2 Barbell Russian Twist 10 Touches

A1 Trap Bar Deadlift 1-1-1-1-1 (1RM)
A2 Dips Max-Max-Max-0-0

A1 Double Kettlebell Front Squat 5×10
A2 Angled Barbell Press 5 sets of 5 Left, 5 Center (2 hands), 5 Right

Monday

Strength
A1 Hang Power Clean & Strict Press 1RM
A2 Barbell Russian Twist 10 Touches

Conditioning

12:00 max rounds

• 5 Ground To Overhead (95/65)
• 10 Sit-ups
• Run 200 meters

Tuesday

Strength
See List

Conditioning
30-20-10

• Box Jumps
• Push Up (with hand lift)

Wednesday

Strength
See List

Conditioning
3 rounds

• Run 400 meters
• 21 Swings
• 12 Pull-ups

Thursday

Strength
See List

Practice
Double Unders

Conditioning

20 Minutes Max Reps with a Partner and a Medicine Ball

• 80 Jumping Squats
• 60 Burpees
• 40 Overhead Walking Lunges
• 20 Hanging Knee Raise

You must switch every 10 reps. You must hold your medicine ball during all movements.

Friday

Strength:
See List

Conditioning

Run 200 meters
8-7-6-5-4-3-2-1 Deadlifts with Body-weight
1-2-3-4-5-6-7-8 Burpees
Run 400 meters
8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8 Deadlifts
Run 200 meters

Saturday

4 rounds:

• 1:00 Max Pull-Ups/li>
• 1:00 Max Walking Lunge
• 1:00 Russian Twist

Rest 1:00 between rounds.

Scale Up: Add weight to your pull-ups and carry heavy dumbbells for the walking lunge.

Strength:
See List

Conditioning
4 x 100 meter sprints

Time each attempt and rest as long as you want between attempts, at least 2:00.

Strength
See List

Practice
L-Sit

Conditioning

20-15-10

• Wall Ball
• Power Clean (115/95)
• Ring Row Feet Elevated

Strength
See List

Conditioning
With a partner carry a barbell (95/75) one mile.

Our new belts for all sizes.

Strength
See List

Conditioning
“Annie”
50-40-30-20-10 reps of

• Double Unders
• Sit-ups

---

Belts
There is a lot of confusion out there about belts. We highly recommend you give one a try for this week’s 3 rep maxes and next week’s 1 rep maxes in the deadlift.

For some explanations of the whys and hows of lifting belts see:

• Belt Me Up Scotty
• Kinds and Where To Wear Belts
• More Reasons For Wearing a Belt