Just a reminder to those in the MadLab tournament that we are on a bye week this week. We will resume next week (Thursday Nov 13th). Therefore there will be a regular 6pm class.
Many of the athletes participating in the MadLab Tournament are also competing in the Winter Challenge this weekend.
We will be sending 9 athletes in total participating in both the team and individual competition.
Dan, Lumber, Emily and Baby Nat will be leading the charge as our veteran team and we will also have a second team participating with some newer blood, sort of…. Sean, Darren, Kermit and Meagan will be our second group taking part this weekend. Cam Mather is also going to be there all weekend long, seeing how he stacks up in the individual mens competition.
The Challenge is three days long with events taking place on Friday night, Saturday and Sunday. The event is at the Richmond Oval, the same place the Canada West Regionals have taken place the last 4 years.
If you are around this weekend and are looking to cheer on some fellow MadLabbers come on out and show your support.
I hope to see you there!
Tom.
Tuesday’s Workout: Today we will see our first of four 20 minute EMOMs this month. They are based around strength and skill development.
Warm Up: 6 expeditious minutes of:
8 Cuban Press
8 Box jumps
8 T Spine bridge
8 Ring rows
8 DBall slams
Then groove workout movements
Workout: 20 minute EMOM Love
You will cycle through these 4 movements 5 times each. Start at :25 past the hour.
Strict handstand push up > 5-8 (go deficit if you are up to it)
Box jumps > 4-8 (36″/30″)
Strict pull up > 4-8 (go weighted if you want)
GHSU/Hollow rock > 10-15
Coaching Points: If you aren’t used to doing ghsu then try a few today. Maybe only do a few rounds then move to hollow rocks. You will have more chances to practice them this month.
Be careful on the box jumps
Warm Down: Coach’s choice of shoulder, lower back and calf stretches
Front squat madness tomorrow. 
Shep Shep