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POWER: Mar 24-30, 2014.

March 23, 2014 by ·

  MON March 24/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 2×3 @ 70%, 3×2 @ 75% B. Bench press 2×3 @ 70%, 3×2 @ 75% TUES March 25/14 REST […]

GYMN: Mar 24-30, 2014.

March 23, 2014 by ·

  TUES March 25/14 Wk 2of3 A. Artistic skill set practice – 10 minutes B. Volume work – every min on the min for 30min – Lower body maximal strength (2-4reps) – Upper body pull strength hypertrophy (5-10reps) C. L-sit variations 4 x 30sec hold (break if you need to) – Every 3 min THURS […]

STRONGMAN: Mar 24-30, 2014.

March 23, 2014 by ·

  MON March 24/14 – wk 1of3 WARM-UP Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up WOD  A. Power snatch 5×3 – build to 85% or to a moderate load B. Front squat or safety […]

MOBILITY: March 24-30, 2014.

March 23, 2014 by ·

MON March 24/14 FOCUS – Shoulder and OH Mobility TUES March 25/14 FOCUS – Restorative and functional WED March 26/14 FOCUS – Neck and shoulders- neck flexion extension and rotation, chest opening and rib mobilization  THURS March 27/14 FOCUS – Hips and Shoulders- thoracic spine extension, hip flexor and hip capsule  FRI March 28/14 FOCUS – Lateral seam / Rotation- […]

OLY: Mar 24-30, 2014.

March 23, 2014 by ·

– This week we are de-loading from last weeks high intensity test days and moving directly into a full “mock” meet day at the gym. We will simulate a meet – try to create a positive environment for PR’s at the end of this week.  The first few workouts this week will feel light and […]

H&F: Mar 24-30, 2014.

March 23, 2014 by ·

  MON March 24/14 WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top. WOD –  A. Axle press 4×3-5, then 1x reps @ […]

STRONGMAN: Mar 17-23, 2014.

March 16, 2014 by ·

  MON March 17/14 – wk 3of3 WARM-UP Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up WOD  A. Power snatch 7×1 – build lightly B. Deadlift 6×2 – build to a heavy set of 2 […]

OLY: March 17-23, 2014.

March 16, 2014 by ·

– This week we are starting our peak fro the end of March.  Many of you will be testing maxes this week or at least attempting 100% lifts, but your true test week will be next week when we test both lifts on separate days as we taper into the March 29th week for Western […]

MOBILITY: March 17-23, 2014.

March 16, 2014 by ·

MON March 17/14 FOCUS – Thoracic Spine/ Front rack TUES March 18/14 FOCUS – Superficial front line WED March 19/14 FOCUS – Chest/Arms/Wrists- Anterior and lateral shoulder, delts, chest, biceps, forearms and wrists THURS March 20/14 FOCUS – 4 corners of the hips  FRI March 21/14 FOCUS – Superficial back line

GYMN: March 17-23, 2014.

March 16, 2014 by ·

  TUES March 18/14 Wk 1of3 A. Artistic skill set practice – 10 minutes B. Volume work – every min on the min for 30min – Lower body maximal strength (2-4reps) – Upper body pull strength hypertrophy (5-10reps) C. L-sit variations 4 x 30sec hold (break if you need to) – Every 3 min THURS […]