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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 @ […]