Monday, August 31, 2015 - 12:00
Written by Rosario Rios Aguilar on 31 August 2015.

" A goal without a plan is just a wish."

September came in so fast didn't it??? New month means readjust your goals and make a plan. The focus of the week is pick ONE goal, write it on the board and make a plan on how you will work on it. Everyday this week and for the rest of the month do something that will get you closer to your goal. Example: " Hold and L-sit for 30 seconds" ok every day you come in, have an action plan on how to get better. One day, stretch your hips and quads because they burn when you hold the Lsit, the next day do 2 sets of ME hold after class, the next day, do couple of minutes of planks, the next day work on your grip and your hand position on the bar, etc. At the end of the week test out your goal and reassess. You have four weeks to achieve that goal that will transfer into other goals. Make realistic achievable goals and chip away everyday to make it successful. That is the focus of the week. Let's fill out the Goals board for September and lets see how many goals you get to cross out by the end of the month :)



Ok now, we can talk about Week 4 of The Chad attack. This week on Monday your squats will feel like a thousand bucks. Low rep higher percentage. Take advantage of this since we go high rep again next week. This is also the fourth week doing heavy single snatches and second week adding heavy single cleans. It is important that you try and not miss Mondays so you are not making up the squats Thursdays the day before heavy singles on Friday, Also, we have been focusing on building our pulling grip from the ground, so be patient on the overhand grip deadlifts and use those days of no chalk to build the grip strength. The purpose on Wednesday when we do deadlifts is not do go fast and rep them out but its to understand the pulling mechanics utilizing all the right muscles in a more effective pattern of contraction as well as working on our grip. Next week on Monday (LABOR DAY) we will not be doing the squats that day since we only have the 9am class, we will be doing it on tuesday so plan ahead :)

Stay Strong,
DRS Strong
Coach Rosario


" Sometimes I like to go to museums, run the Rocky steps in Philadelphia and take a picture posing with one of my spirit animals hahah"