TUES February 04/14 Skill set – Artistic practice of skill on own level Skill set – upper body pushing – 15 minutes of practice Muscular endurance 50-100 reps for time of core exercise based on skill level THURS February 06/14 Lower body skill set training – choose skill level and practice for 5-10 minutes Upper […]
OLY: Feb 03-09, 2014.
February 3, 2014 by ·
MON February 03/13 – Comp 1, Week 6 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch deadlift, hang power snatch, snatch, snatch balance 4(50%x1+1+1+1) B. Snatch 60-65-70%x2, 4(75%x2) C. Clean and jerk 60-65-70%x2, 4(75%x2) D. Paused back squats 4(70%x3) TUES February 04/13 – Comp 1, Week 6 REST DAY WED February […]
H&F: Feb 03-09, 2014.
February 2, 2014 by ·
MON February 03/13 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. Deadlifts – work to heavy triple in 20 minutes B. For time; – 10 deadlifts @ 95/135# […]
POWER: Feb 03-09, 2014.
February 2, 2014 by ·
MOBILITY: Feb 03-09, 2014.
February 2, 2014 by ·
MON February 03/13 FOCUS – Anterior Chain- chest, torso, hip flexors, front of ankle opening TUES February 04/13 FOCUS – Shoulder rotators and torso- external and internal rotation of the shoulder, torso flexion and extension WED February 05/13 FOCUS – Posterior Chain- upper and lower back, hamstrings, calf, ankle and bottom, of the feet. THURS February 06/13 […]
POWER: Jan 27-Feb 02, 2014.
January 29, 2014 by ·
MOBILITY: Jan 27-Feb 02, 2014.
January 26, 2014 by ·
MON January 27/13 FOCUS – Shoulder and OH Mobility- rib mobilization, thoracic spine extension, lateral side of the body TUES January 28/13 FOCUS – Restorative and functional- to restore something is to bring it back to its original condition. Focus will be on decompression of the spine, resetting the pelvis, and opening the hips WED January […]
OLY: Jan 27-Feb 02, 2014.
January 26, 2014 by ·
MON January 27/13 – Comp 1, Week 5 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Clean and jerk – work to max effort single (No more than 10 lifts total) B. Power snatch 60-65%x2, 6(70%x2) C. Front squats 70-75-80-85%x2, 90%x1, 3(97.5%x1) E. Press + push jerk 4×4+2 TUES January 28/13 – Comp […]
H&F: Jan 27-Feb 02, 2014.
January 26, 2014 by ·
MON January 27/13 WARM-UP – general joint mobility (done fairly quickly) – wrist circles, shoulder circles, neck circles, core rotations, ankle circles, knee pull-ins, and on the spot butt kickers followed by gym length sprints @ 50-60-70-80-90% (walk back on each) WOD – CIC WOD #3; Complete in conga line fashion in team of 4; – 800m […]
H&F: Jan 20-26, 2014.
January 19, 2014 by ·
MON January 20/13 WARM-UP – 4 laps around the H&F gym (large circle), 20 of each of the following – PVC pass throughs, PCV behind the neck snatch grip presses, PVC good mornings, spidermans (10/side), PVC forward alternating lunges (back rack), high hang power snatch + OHS with 3 second pause in bottom. WOD – […]
