Friday, June 1, 2012

Mobility:
 Single under jump rope, 60 seconds
10 PVC Dislocates
Keg Drill, 2 minutes

Warmup:
Take 15 minutes to find your 3 Position Snatch max (ideally squat)

The three positions are from the floor, mid-thigh and … Read the rest

Be at Santa Monica College Track on Wednesday, May 30th at 6:30!  Read below for more details…

A note from Frank:

At Track Night we were discussing the mental and physical intricacies of running a 1 mile time trial.  A … Read the rest

Thursday, May 31st, 2012

Mobility:
10 Wall Extensions
Hip Mobility with Band, 1 minute per leg
10 Wall Extensions

Warmup:
Back Squat 8-8-5-5 reps

Start around 60% of your 1 rep max and end around 80%.  So if your 1RM … Read the rest

Wednesday, May 30, 2012

Meet at the Santa Monica College Track tonight at 6:30 for the Mile Time Trial!  Click HERE for a map.  Good luck with parking!

Mobility:
15 Wall Extensions
15 PVC Dislocates
DROM

Warmup:
8 Minutes to … Read the rest

Tuesday, May 29, 2012

Mobility/Warm-up:
Keg drill, 90 seconds
Bar activations from shoulder prep
2 minutes Single unders
Jog 200 meters 

Spend 15 minutes and perform 2-3 rounds of the “Classic Warm-up”
10-15 reps of:
Overhead squat
Pull-ups
Push-ups or … Read the rest

Monday, May 28, 2012

Only Open Gym from 9am-Noon Today!

Mobility:
Row 500 meters
10 PVC Dislocates
DROM
10 PVC Dislocates

Warmup
4 rounds of:
5 Ring Dips, weighted if possible, rest 90 sec between sets

Focus on control, body … Read the rest

Sunday, May 27, 2012

Mobility:
Row 500 meters
10 Wall extensions
2 minute keg drill

Warm-up:
Take 12 minutes to work up to a heavy single Snatch.  Take no more than 5 heavy attempts.
Take 12 minutes to work up … Read the rest