MON January 20/13 – Comp 1, Week 4 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Clean and jerk 70-80-85%x2, 2(90%x1), 3(95%x1) B. Hang snatch 60-70-80%x2, 3(90%x1) C. Clean pulls 3(90%x3) D. Front squats 70-75-80-85%x2, 2(90%x1), 3(95%x1) E. Press + push press 3(2+3) TUES January 21/13 – Comp 1, Week 4 REST […]
GYMN: Jan 20-26, 2014.
January 19, 2014 by ·
TUES January 21/14 A. 60sec complied effort on one static held position (choose based on skill level – ring dip hold, straddle, back lever, of planche progressions) – coach will explain. B. Practice an artistic skill at your level for 10 minutes; – Skills will be on rolls (forward, backward, Handstand roll-outs, and cartwheels) […]
POWER: Jan 20-26. 2014.
January 19, 2014 by ·
MOBILITY: Jan 20-26, 2014.
January 19, 2014 by ·
MON January 20/13 FOCUS – Thoracic Spine/ Front rack- thoracic spine extension, triceps, lats TUES January 21/13 FOCUS – Superficial front line- facial line that connects the entire anterior surface of the body from the top of the feet to the side of the skull. WED January 22/13 FOCUS – Chest/Arms/Wrists- anterior and lateral shoulder, delts, chest, […]
GYMN: Jan 13-19, 2014.
January 16, 2014 by ·
OLY: Jan 13-19, 2014.
January 12, 2014 by ·
MON January 13/13 – Comp 1, Week 3 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Clean and jerk 65-70-75-80%x2, 4(87.5%x2) B. Power snatch 60-65%x2, 6(70%x1) C. Clean pulls 5(90%x3) D. Front squat 70-75%x3, 80%x3,85%x2, 90%x1, 82.5%x3, 87.5%x2, 92.5%x1 (add 1-2kg all the way throughout) E. Press + jerk 4×4+2 TUES January […]
MOBILITY: Jan 13-19, 2013.
January 12, 2014 by ·
MON January 13/13 FOCUS – Hip flexor/Gluts- hip extension and hip capsule, external and internal rotation of the hip TUES January 14/13 FOCUS – Thoracic Spine- mobilize and gain extension from the bottom of the ribcage to the base of the neck and the top of the scapula WED January 15/13 FOCUS – Squat mobility- thoracic spine […]
POWER – Jan 13-19, 2013.
January 12, 2014 by ·
H&F: Jan 13-19, 2013.
January 12, 2014 by ·
2014 goals for Health and Fitness Blog (not exactly new years, but close) – Change program on a 2-4 week basis (not really a new task at all) – Provide video blog with brief description of upcoming phase of training upon each change of program – 2-4 weeks – Change warm-up with each program change […]
GYMN: Jan 06-12, 2014.
January 5, 2014 by ·
TUES January 07/14 Today is the Gymnastics HSPU seminar – we will be taking the movement and spending a bit more time on understanding its technique and regressions. We will discuss requirements and get everyone moving and developing a better HSPU. THURS January 09/14 Hand balancing will continue to be a strong theme moving […]
