Happy Sunday! This week focuses on strength training and festive spirit as we kick off our workouts leading up to the holidays. Here’s a breakdown of what to expect:
Key Highlights:
**Monday**: Strict Press practice, followed by Push Press, 200m run, and various plank variations.
**Tuesday**: Deadlift technique and strength work, culminating in a 25-minute AMRAP of ring rows, shuttle runs, and deadlifts.
**Wednesday**: Overhead Squats with an emphasis on form, paired with a workout of overhead squats and anchored sit-ups.
**Thursday**: Hang Power Cleans and Squat Cleans with a focus on technique, followed by a 25-minute workout incorporating cleans and bodyweight movements.
**Friday**: Push Jerk EMOM, concluding with a bodyweight workout of pulls, push-ups, and squats.
**Saturday**: Partner workout featuring alternating box jumps, kettlebell swings, and medball sit-ups.
Points of Performance:
**Strict Press**: Engage core, keep elbows slightly in front, tight core, and ensure a straight bar path.
**Deadlifts**: Push feet into the ground, knees over ankles, maintain a neutral spine, and maintain a tight core.
**Overhead Squats**: Use a light bar or PVC to master form, ensuring hips below knees and knees tracking over toes.
**Cleans**: Focus on upward drive up of the bar and proper shoulder shrug for effective lifts.
**Push Jerks**: Practice technique to differentiate from previous movements.
Christmas Spirit Week:
**Merry Monday**: Wear red or green.
**Tinsel Tuesday**: Christmas socks, shorts, or pants.
**Christmas Character Wednesday**: Dress as a Christmas character.
**Sweater Weather Thursday**: Best or ugliest Christmas sweater.
**Night Before Christmas Friday**: Christmas pajamas or plaid attire.
**Anything Goes Saturday**: Wear whatever festive gear you like!
Incentives:
Participate in dress-up days for a chance to win a prize! Send photos to Coach Hoku for entry.
Wishing everyone a joyful week filled with festive spirit and successful workouts. Let’s make it a great week together! Aloha!
