Sunday, July 1, 2012

Mobility/Warm-up:
Row 500
15 Ghd Sit ups
15 Hip extensions
Hip Mobility on box, 1 minute each
Keg drill, 2 minutes

Strength:
10×2 Deadlift with bands
Load bar with no more than 50% of your 1RM. … Read the rest

Saturday, June 30, 2012

Mobility:
Shoulder Prep

Gymnastics Warm up!
20 Minutes, 3 to 5 rounds
5 Press to Headstands
5 Strict or L-Pull ups
8 Pistols, 4 per leg
10 Seconds Handstand Hold

‘Beat the Coach’
Every 30 seconds, … Read the rest

Friday, June 29, 2012

Warmup/Mobility:
Jog 400 meters
DROM
10 PVC Dislocates
Tricep Mash, 90 seconds each arm

Strength:
15 minutes to find your 1 rep max split jerk

Workout:
4 Rounds for Total Time:
7 Split Shoulder Press (95/65) … Read the rest

Thursday, June 28th, 2012

Mobility:
Shoulder Prep

Gymnastics!
15 Minutes, 2 to 3 rounds for quality
5 Handstand Kick ups
5 Muscle up row or false grip ring row
2 Strict Handstand Push ups
2 Weighted Pull ups

Workout of … Read the rest

Wednesday, June 27, 2012

Remember to check out the Endurance training blog!

Mobility:
10 PVC Dislocates
10 Wall Extensions
Sampson Stretch, 30 seconds each
10 GHD Situps, full extension at bottom
10 Hip Back Extensions, slow

Strength:
5 x 5 … Read the rest

Tuesday, June 26, 2012

Mobility:
DROM
20 leg swings per side
Floor portion of shoulder prep

Strength:
Back squat: 5-5-5-5-5
*First 3 sets at 75% of 3 RM, last 2 sets at 80% of 3RM- DO THE MATH BEFORE YOU … Read the rest

Week of Monday, June 25, 2012 

Single-Sport: Running

Short Interval 
8-12 x 200m, rest 1:00 between each

Hold splits within 2-3 seconds

Long Interval (Track Night – bring stopwatch)
2 x (600m + 800m + 1000m)

*Work:Rest of … Read the rest