• Book Club / Movie Night:  Thursday (31 March) at 6pm.  Make your suggestions for the next book to read by leaving a comment or email.  No book suggestions...so we will take another week off.  Next week we will discuss Super Size Me and Fat Head, so be sure to get online and watch them both.  Get online with Hulu and watch the movies Super Size Me and Fat Head.
• Trainers' meeting:  Saturday at 7:30am.  Clean review and instruction.

• 6am
• 9am
• 5pm On Ramp
• 6pm
• 7pm
• 8pm On Ramp

• Metabolic conditioning
  • Phosphagen
  • Glycolytic
  • Oxidative
• Mode
  
  • Monostructural
  • Gymnastics

• Core to extremity dynamic stretch and body movement
• Wrist stretch
• Perfect / Samson / Pigeon stretch
• Scorpion stretch
• Leg raise to plow
• Achilles stretch
• Tea cup rotations
• Push-up challenge:  re-starting week one!

• DB snatch practice (muscle, power, full)

• Pull-push:  execute the following every five seconds, record total calories:

• One pull on rower (start in finish, execute recovery and drive, wait in finish)
• One push-up (start in plank, touch chest, wait in plank)

• Run-squat, execute continuously, record combined laps:

• While one partner runs to end of building, the other partner executes as many squats as possible.
• As the running partner returns to the starting point, the squatting partner holds the deep squat position.

• Ride-hang, execute intervals continuously, record total distance:

• While one partner rides as fast as possible for five seconds, the other partner holds a flexed-arm hang.
• Rest during the next five seconds.
• Repeat.

• “It is probably not love that makes the world go around, but rather those mutually supportive alliances through which partners recognize their dependence on each other for the achievement of shared and private goals.”  -Fred Allen
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