A Normal Weekend
Monday, September 17, 2012 Click HERE for the Regular Class programming and HERE for the On Ramp! Post in comments if you would like to receive an invitation for Beyond
Salmon Sale….
Sunday, September 16, 2012 Mobility/Warm-up: 2 minutes single unders 2 minutes bottom of squat 2 minutes single unders 2 minutes rack mobility of choice Strength/skill: 3 rounds with 45 sec
The Nerds Class
Saturday, September 15, 2012 Mobility:Bottom of Overhead Squat, 30 seconds on, 30 seconds off, 4 rounds. Strength/Skill:20 minutes to Establish your 1RM Snatch Notes: This will ideally be a squat
Three Saints
Friday, September 14, 2012 Warmup/Mobility:Row 500m10 Pushups 10 Leg Swings, all directions10 GHD Situps10 GHD Hip Extensions Strength:30 minutes to establish 1RM Deadlift Workout:1 min max effort Burpees3 min rest1 attempt
Nerd and Nerdier
Thursday, September 13, 2012 Warm up:5 minutes double under practiceAdvanced: 10 on minute 1, 20 on minute 2, 30 on minute 3 . . . 50 on minute 5 Strength/Skill:7
Nutrition…always.
Warm Up/ Mobility:3 rounds or 10 minutes:Row (100m easy, 100m sprint)5 Push Ups5 Strict Pull Ups/ Lat activations Strength: Establish your 1 RM Bench press and 1 RM Weighted Strict
It’s always something…
Tuesday, September, 11, 2012 Mobility:10 Air squatsGroiners and Gristle from Hip prep10 Hip extensions10 Ghd sit-ups10 Squats w/barbell Strength:Take 30 minutes to establish a 1 RM Back squat Notes: Work
120910
Week of Monday, September 10, 2012 Track Night at Santa Monica College track! Single-Sport: Running Short Interval (Track Night – bring stopwatch) 6-12 x 200m w/ 2 min rest Maintain consistently
Let the Testing Begin!
Monday, September 10, 2012 Programming for Testing Week! Beyond the Whiteboard is now complimentary! Sign up today! Warmup/Mobility:3 rounds or 10 minutes of:200m row5 Handstand kick ups10 Wall squats20 second
Always something new to learn
Sunday, September 9, 2012 Mobility:Keg drill, 2 minutesPigeon, 1 minute each10 PVC dislocates10 Overhead squats10 Hang squat snatch (pvc or light bar) Strength/Skill:15 minutes to work up to a heavy
