Not just any Monday!

Monday, January 7, 2012

Click HERE for the Weekly programming!

Venice is officially open!  First workout of the day will be at 5:30am!  As we grow into our new home and with lots of work still to be done, we will be making tweaks here and there and adjusting the workouts as needed.

Track Night at the MDR Gym tonight!

Mobility:

Super Rack Stretch
Keg Drill
Ankle Mobility
Foam Roll Legs and Lats

Group Warmup:

Setup Front Squat Stations
Jog 400 meters as a group
10 Pause Front Squats with bounce (light weight)

Strength:

Perform Front Squats

Every 30 seconds for 2:00 (5 reps)- 1 rep @ Heavy/Moderate weight
*rest 1 minute
Every 30 seconds for 2:00 (5 reps)- 1 rep @ Heavy/Moderate weight
*rest 1 minute
Every 30 seconds for 2:00 (5 reps)- 1 rep @ Heavy/Moderate weight

Notes: Find a weight that challenges you for 1 rep. For each new 2:00, additional weight should be added. Advanced athletes use 80%,85% and 90%.

Classic Conditioning:

Run 400m
-then-
3 Rounds of:
15-25 Pushups
15-25 Jumping Squats (no weight)
15-25 Kettlebell Swings
-then-
Run 400m
-20 minute Cap-

Notes: There is no break between the run and 3 rounds. Pick the same number or reps for all exercises.

Advanced Conditioning

Run 800m
-then-
3 rounds of:
25 Hand Release Push-Ups
25 Jumping Squats with Barbell
25 Kettlebell Swings 24/16kg
-then-
Run 800m
-20 minute Cap-

Cool Down

Foam Roll Legs
Pigeon on Box
10 Wall Extensions

Photo taken at 10:46am Sunday morning. 

This past week seems like a blur and while Diso will no doubt share his experience (and the epic shaving yet to come), I feel excited, exhilarated, exhausted, and an overwhelming sense of gratitude.  Your generous outpouring of time, energy, muscle, sweat, a few tears (it’s always the pull-up bar!!!), passion and enthusiasm have fueled us along the way.  It really does take a village, and a lot of facial hair:)