This is the week of Franniversary VI.  3 challenging partner workouts testing different aspects of fitness and teamwork!  We have some great athletes coming in hot, so it looks to be a great dat of competition, fun and learning.  If you are on the fence, sign up!  If you know it’s not your bag, we would love the help.  Check with Alison about helping out on Saturday.
In the meantime, we will be getting stronger.  We had a nice run with a high rep strength build and we will follow that up with an 8 week 5×5 Back Squat. We just re-established 1RM, so you start at 50% of your 1RM in week 1.  Take a few minutes to get ready for this weight, knowing it won’t take that much.  The bar should feel light, your positions should feel perfect, and the bar should move fast.  You should all be well fueled with turkey and stuffing…
On Tuesday and Wednesday, we will continue our Olympic weightlifting sessions of 3 sets of 2.  This week we will go up to 70%.  This should still feel relatively light and snappy.  We will continue this session until the new year in 3 week waves – 65, 70, 75, then 70, 75, 80.

Workout of the Day
Strength/Skill
Back Squat
5 sets of 5, 50%
Week 1 of 8
Conditioning
8RFT
10 Wallball Shots 20/14
5 DB Snatch, Left Arm 50/35
5 DB Snatch, Right Arm 50/35