Tuesday, June 11, 2013


10 Scapula Push ups
10 T-Push ups
Fire Hydrants, 10 each side, each way
Hip extension with band


Every 40 seconds for 4 minutes:
1 Snatch (full) + 2 OHS @ 70%

Every 40 seconds for 4 minutes:
1 Clean (full) + 1 Front Squat + 1 Jerk @ 70%

Notes: These should both be completed as a complex, without dropping the bar between movements.  For those not using percentages, choose a weight that you can maintain near perfect form throughout, feel free to adjust weight as needed.  Prioritize hip contact and solid overhead position (arm pits forward!)

Classic Conditioning:

20 Minute AMRAP:
10 Pushups
7 Pullups
10 DB Squat Snatches

Notes:  Perform Power Snatches with the DB if you cannot perform the squat variation with quality positioning.

Advanced Conditioning:

Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
7 Chest to bar pull-ups
35 pound Dumbbell squat snatch, 10 reps, alternating

Cool down:

10 PVC Dislocates
German hang, 30 seconds
Samson stretch, 30 seconds

Everybody loves to swing!

Just a reminder we will be hosting our first ever Kettlebell Trainers Course this Saturday and Sunday in Venice.  We will also have Team Paradisoites in full force at the Port Town Throwdown on Saturday.  We will update you with changes to the weekend schedule as soon as we can!


Our good friend Matt Aporta from Stronger Faster Healthier (our fish oil and protein supplier) will be in Venice Tuesday morning at 530, 630 and 730am and Wednesday evening in MDR for a quick presentation and demo.  Come armed with any questions you have about fish oil, post workout re-fueling, or the deeper meaning of life:)

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