Monday, December 26, 2011

Mobility:
Hip Mobility with Band, 2 minutes each leg

Warmup:
With ascending loads for the Back Squats
10 Back Squats
15 GHD Situps
8 Back Squats
15 Hip Extensions
6 Back Squats
15 Strict Pullups
4 … Read the rest

Sunday, December 25, 2011

Wishing you all a Merry Christmas!

Best Christmas movie. Ever.

Regular schedule tomorrow!

 … Read the rest

Saturday, December 24, 2011

30 seconds of jumping rope
7 Wall squats
7 Kettlebell swings
DROM
Shoulder Prep
7 Heavier Kettlebell swings
7 Bar taps
7 Pull ups

Set up stations, load up your kettlebell, and practice double unders

Five … Read the rest

Friday, December 23, 2011

Warm Up
2 Rounds for Quality of:
100 single unders while jogging in place
15 Sumo Deadlift High pulls, 35lb kettlebell
10 Basic Dot Drills
40′ Bear Crawl

Rest as needed, then perform

Three rounds for … Read the rest

Thursday, December 22, 2011

DROM and Shoulder Prep as needed

Mobility:
Test your front squat with light dumbbells
Pidgeon on box for 2 minutes per leg
Retest your front squat

7 False grip ring rows
7 Dumbbell Front squats
7 … Read the rest

Wednesday, December 21, 2011

Mobility:
Hip Mobility with Band, 2 minutes each leg

Warmup:
5-4-3-2-1 reps for quality of:
1 Arm Kettlebell swings, right arm
Pistols, right leg
1 Arm Kettlebell swings, left arm
Pistols, left leg

Build up to … Read the rest

Tuesday, December 20, 2011

Warm-up:

4x:

1 minute jump rope, singles

30 second handstand hold

DROM, include 1 minute on each side of banded shoulder distraction (video)

20 Hollow rocks

10 strict toes to bar

Dumbbell overhead squat, 5 each … Read the rest