Sunday, October 7, 2012 Mobility:Spend 1-2 minutes per side:Wrist mobility w/ bandPigeonShoulder distraction w/band Warm-up:2 rounds:30 second handstand hold10 lunges w/ dumbbells5 split press w/ dumbbells5 Pendlay rows w/ bar,

FFCN

Saturday, October 6, 2012 Reminder! McCoy’s first sanctioned Olympic Lifting meet at Muscle Beach this morning. Although we do not know when he will lift, the first heats will start

Before and After

Friday, October 5, 2012 Mobility/Warmup:10 pushups/situps/squatsGristle and GroinerRack Mobility, 1 min per sideAnkle Mobility, 1 min per side5 x 1 and 1/4 front squat with empty bar Strength:5×5 reps of

So Far

Thursday, October 4, 2012 Mobility:Keg drill, 2 minutesBottom of Overhead squat, 30 seconds Strength/Skill:Every 30 seconds for 7 minutes, perform 1 Power Snatch + 1 Hang Squat Snatch at %70

Here goes nothing…

Wednesday, October 3, 2012 Mobility/ Warm Up: Run 400m20 Light Kettlebell Swings20 Squats w/ Kettlebell10 Strict Pull Ups10 Push UpsRack Mobility of ChoicePractice 3 Position Clean w/ Barbell Skill/Strength: 15