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January 25, 2019

24
Jan

January 25, 2019

GROUP WARMUP
2 sets –
:10 frog stretch
5 plate squats
5 overhead lying plate stretch
5 T-spine openers

LEG STRENGTH/ENDURANCE
4 sets –
5 front squats + 10 back squats 
@55% of front squat

GYMNASTIC/POSITION REINFORCEMENT
3 sets:
5 each arm half kneeling kettlebell bottoms up press youtu.be/JxjgdJcGxng
:20 box strecth 
:20 Handstand hold 

SKI OUTPUT TRAINING
2 sets –
:10 @90%
:20 @80%
:30 @70%
*rest as needed between sets
*complete each set in continuous effort
*note total meters/split at each percentage for each set

Coast 2 Coast Volunteers Needed

Gym member Brian Duncanson organizes the Florida Coast 2 Coast Relay and is looking for people to be part of the race management staff.  The relay takes place on April 5-6 and runs from Titusville to Tarpon Springs.  Staff members will help man the transition areas where teams check in and exchange running partners.  You’ll interact with the relay participants, record their times, and maintain communications with the Race Directors and other staff. You’ll need your own car and be prepared to work through the night as the event is non-stop for 36 hours.  The pay is $600 total for the event and you’ll receive a hotel room in Tarpon Springs for Saturday, August 6 after the event.  If you’re interested, please email brian@genesisadventures.com.

New Leggings – Pre-order!

We are offering Vero Strength-branded leggings. I have a sample at the gym if you’d like to check them out. I’ve worn them several times and love them – they are high quality and fit well, aren’t see-through, don’t get beat up by the barbell path, etc.

If you’d like a pair, shoot an email to contact@verostrength.com by February 6 and I will place an order. $69 per pair. A sizing chart is below. I wear the same size in these leggings as I do in lululemon.

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