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MOBILITY: Mar 03-09, 2014.

March 2, 2014 by ·

MON March 03/14 FOCUS – Anterior Chain- chest, trunk, hip flexors, front of ankle opening TUES March 04/14 FOCUS – Shoulder rotators WED March 05/14 FOCUS – Posterior Chain THURS March 06/14 FOCUS – Feet/Ankle/Knee/Hip FRI March 07/14 FOCUS – Chest/ Back rack

POWER: Mar 03-09, 2014.

March 2, 2014 by ·

  MON March 03/14 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 6×6 @ 68% B. Bench press 6×6 @68% C. Deadlift 6×5 @ 68% TUES March 04/14 REST DAY […]

GYMN: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

  TUES February 25/14 A. 10-15 minutes static position work – try to accumulate 60sec of quality work on one skill at a difficult level that allows for 3-5 sec of work/set. B. 25 minute – EDT – maximal strength (3-5 reps) – Upper body push – Upper body pull THURS February 27/14 A. Artistic […]

H&F: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

  MON February 24/14 WARM-UP – circle run with (4 laps forward, lateral shuffle in/out, crossovers in/out, high knees, butt kickers, skipping arm circles both directions), bottom squat reach backs, bottom squat forward bends, 15 sit-ups, 15 supermans WOD –  A. Back squats – work to max effort in 25 minutes B. Complete 4 rounds of; – […]

MOBILITY: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

MON February 24/14 FOCUS – Shoulder and OH mobility TUES February 25/14 FOCUS – Restorative and Function WED February 26/14 FOCUS – Neck and shoulders THURS February 27/14 FOCUS – Hip and shoulders FRI February 28/14 FOCUS – Lateral Seam and Rotation

STRONGMAN: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

** – any movement that has this (**) behind it means build of last weeks loads if you were successful across on previous weeks  if not then remain at that load and achieve more volume – attempt to make all reps. MON February 24/14 WARM-UP Warm-up – Sled circuit – pull sled one width or length […]

OLY: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

  Qualification Totals for CMS Mens Weight Class 56 62 69 77 85 94 105 105+ Total (kg) 175 195 220 240 85 265 275 280 Womens Weight Class 48 53 58 63 69 75 75+ Total (kg) 110 120 130 140 150 155 160 Qualification Totals for Class 1 Mens Weight Class 56 62 […]

POWER: Feb 24-Mar 02, 2014.

February 23, 2014 by ·

  MON February 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 6×6 @ 65% B. Bench press 6×6 @65% C. Deadlift 6×5 @ 65% TUES February 25/14 REST DAY […]

GYMN: Feb 17-23, 2014.

February 16, 2014 by ·

  TUES February 18/14 Skill set – Artistic practice of skill on own level Skill set – upper body pushing – 15 minutes of practice Muscular endurance 50-100 reps of lower body skill set THURS February 20/14 Skill set – Upper body pushing Upper body pull and core volume (progressive) – every min on the […]

POWER: Feb 17-23, 2014.

February 16, 2014 by ·

  MON February 17/14 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 8×2 – rest 60sec @ 70% B. Heavy 5 secondary bench 1×5 C1. Lunges 4×4/leg C2. KB swings […]