Run or Row

Monday, July 7, 2014

Weekly Programming Links:  Group ClassVenice Barbell ClubParadiso Gymnastics

Prehab

Keg Drill, 60 seconds
Groiners, 60 seconds each side
Sampson Stretch, 60 seconds each side

Warmup

10-8-6-4-2
3x Jumping Jacks
Thrusters with empty barbell

Cool Down

Lat Stretch, 1 minute each
Calf Stretch, 1 minute each
Couch Stretch,  1 minute each

Fitness

Strength

Four sets of:
Ring Rows x 8-10 reps
Rest 45 seconds
Lateral Lunges x 8-10 reps each leg
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

Conditioning

Complete as many reps as possible in 7 minutes of:
3 Thrusters (Dumbbell or Barbell)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

Rest as needed and perform 2K Row or 1 mile Run for time

image

Advanced

Strength

Wendler Cycle 3, Week 4 (Deload)

Back Squat: 40% x 5, 50% x 5, 60% x 5
Press: 40% x 5, 50% x 5, 60% x 5

Notes: Percentages are based off 90% of adjusted 1 RM.  Keep rest intervals around 2 minutes.

Conditioning

For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
(box height should be between 16?-20? for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups

Rest as needed and perform 2K Row or 1 mile Run for time.

Notes: Box step overs will be performed by stepping laterally over the box. May hold DB’s or KB’s if needed.

Untitled

Try a Free Class! Holiday Specials!

Subscribe to receive new blog posts and upcoming events!



Created by Webfish.

Upcoming Events

CrossFit Journal

Marketing Articles

Why Hire a Venice Personal Trainer at Paradiso?

Lose Weight and Tone Muscle at our Venice Fitness Center

Choosing a Venice Exercise Center

5 Reasons to Try CrossFit at Our Venice Health Club

Venice Best Gyms | What to Look for in a Gym

How a Venice Group Exercise Class Can Skyrocket Your Results

How Our Venice Fitness Club Can Boost Your Self-Confidence

Why Our Marina Del Rey CrossFit Gym is so Popular

Questions to Ask a Marina Del Rey Personal Trainer

A Venice CrossFit Gym for the Entire Family

3 Paradiso Benefits You Won't Find at Your Average Marina Del Rey Fitness Club

Marina Del Rey Best Gyms | 3 Reasons to Check Out Paradiso

Marina Del Rey Group Exercise Class | See How Our Members are Establishing Lifelong Friendships

Why Paradiso is Consistently Rated the Top Marina Del Rey Exercise Center

How to Choose the Right Santa Monica Personal Trainer

Experience Renewed Self-Confidence at Our Marina Del Rey Health Club

5 Things to Look for in a Santa Monica CrossFit Gym

7 Reasons You're Not Seeing Results at Your Santa Monica Exercise Center

How to Get the Most from Your Marina Del Rey Fitness Center

Are You Unsatisfied with Your Santa Monica Fitness Center

Culver City Best Gyms | Why It's Not Enough to Just Show Up

Looking for a Santa Monica Health Club with a Sense of Community?

Getting Results from Your Santa Monica Group Exercise Class

When Your Santa Monica Fitness Club No Longer Challenges You

How to Choose the Best Culver City Fitness Center

Need a Culver City Exercise Center? 3 Reasons to Choose CrossFit

Need a Culver City Personal Trainer? Paradiso Can Help

Find the Ultimate Culver City CrossFit Gym for Weight Loss

Culver City Health Club | 3 Reasons Why You Won't Plateau at Paradiso

Santa Monica Best Gyms | Reasons to Consider Paradiso