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H&F: April 07-13, 2014.

April 6, 2014 by ·

 New phase warm-up – 1/2 Gym length walking spiderman with reach (lunge, drop hips to floor, pull toe up and straighten leg, one hand on floor reach overhead and rotate torso/thoracic), 15 Downward dog rock backs (hold front plank, rock back to flat feet to stretch calves and push into the floor and drive chest […]

MOBILITY: April 07-13, 2014.

April 6, 2014 by ·

MON April 07/14 FOCUS – Hip and Glutes  TUES April 08/14 FOCUS – Thoracic Spine WED April 09/14 FOCUS – Squat mobility THURS April 10/14 FOCUS – Shoulder Mobility FRI April 11/14 FOCUS – Hips/Ankle mobility

STRONGMAN: April 07-13, 2014.

April 6, 2014 by ·

  MON April 07/14 – 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 5×3 – build to 85% or to a moderate load B. Front squat or safety […]

GYMN: April 07-13, 2014.

April 6, 2014 by ·

  TUES April 08/14 Wk 1of1 A. 15 min EDT session of maximal strength; – Upper body vertical pull (reps 3-5) – Upper body vertical push (rep 4-6) Rest 5-10 minutes B. 10 min EDT session of maximal strength; – Static hold (5-10sec hold) – Lower body (3-5 reps) THURS April 09/14 – Wk 1of1 […]

POWER April 07-13, 2014.

April 6, 2014 by ·

  MON April 07/14 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. Bench press 5×4 @ 80% B. Deadlifts 1×4 @ 77.5%, 2×4 @ 80%, 3×3 @ 82.5% TUES April 08/14 REST […]