Summer Consistency

By: Sabrina Blajos


Along with the nice weather that is coming more often, comes all those outdoor activities, BBQ’s, happy hours, and etc. Summer is meant for fun and time with friends and family. But with fun comes inconsistency.


Its really easy to get caught up with yours summer activities.  With those days of fun in the sun You’ll start getting in the habit of saying “I’ll go tomorrow”, or “I’ll wake up early and go.” You worked so hard during the winter to make all those #gains, you don’t want to lose them. Now with DE South up and going we have 18+ class times that you can make a day. Do yourself the favor and continue to keep your fitness a priority. Trust me it is way easier to stay consistent, then it is to try and come back in Aug/Sept trying to catch up to where you were when you left.


Its very discouraging and sometimes we end up not sticking with it. So start this summer differently, start it with a plan of attack. Set certain dates during the week, and sign-up for them ahead of time. Think of it as an appointment because it is, an appointment to yourself. Also have a gym buddy to hold you accountable, instead of a coffee date, make a workout date. Kill two birds with one stone!


Lastly try not to go 2 whole days without coming to the gym. Now I know all of this is easier said then done, life happens but if you just take it one day at a time, you can make it work! Good Luck and Happy Almost Summer!! =]





Warm Up:

2 Rds: 20/15 Cals,15 OHS PVC, 15 Pushups

Finish with: 20 PVC PT, 15 GM

1 Minute Banded OH Distraction Each Side



Power Snatches 6×4 Every 1:15

Lean: No Strength






10 Rounds
1 Squat Clean 165/115
3 Burpee Box Jumps 24/20
5 Hand Release Pushups

Adv: 205/135, HSPU


Welded Lean

For Time:

5 Rounds
500m Row
400m Run


Mobility of the day: Quad smash on roller

Improves:  Knee and hip pain, squat and deadlift position




Strengthen & Lengthen
6 to 7am

4:30 to 5:30pm

Rest & Restore
7 to 8pm




Quad endurance work