Saturday, September 1, 2012

Mobility:
Shoulder Prep

Strength/Skill:
3 rounds of
8 Weighted Strict Pullups, heavy as possible
Rest 60 seconds
8 Strict Press, heavy as possible
Rest 60 seconds

Notes: Use a weight that allows for at least 3-4 … Read the rest

Friday, August 31, 2012

Mobility/Warmup:
250m Row and 200m Run
10 Leg Swings each direction
Sampson stretch, 20 seconds each
Gristle and Groiners
Ankle Mobility, 60 seconds each
10 Wall Squats
Rack Mobility, 60 sec0nds each

Skill/Strength:
7X2 Hi-Hang Cleans … Read the rest

Thursday, August 30, 2012

Mobility:
2 rounds, share with a friend!
30 seconds Keg Drill
30 seconds bottom of Overhead Squat

Strength/Skill: 

7X1 3 Position Snatch + 1 Overhead Squat – heaviest possible, rest 60 sec

Notes:  For each set, … Read the rest

Wednesday, August 29, 2012

Mobility:
Row 250m fast
10 PVC Dislocates
10 Leg Swings, each leg
10 push ups
10 KB Swings
20 Squats

Gymnastics Warmup:
Perform the following sequence of movements for 3 rounds or 12 minutes:
Plate Walk … Read the rest

Tuesday, August 28, 2012

LA Sports Massage will be here from 4:30-8:30pm today giving free 10 minute massages!

Mobility/Warm up:
Practice double unders for 5 minutes
Gristle and Groiners (from Hip prep)
10 Wall squats

Strength:
5×2, 2×1 Back squat, … Read the rest

Week of Monday, August 27, 2012 

Single-Sport: Running

Short Interval 
1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on

All-out efforts.

Long … Read the rest

Monday, August 27, 2012

Click HERE for the Weekly Programming!

Mobility/Warmup:
400 meter Jog
Shoulder Prep, 3 minutes
Hip Prep, 3 minutes
Rack Mobility, 3 minutes
Keg Drill, 2 minutes

Notes:  This will be performed as a group and will … Read the rest