Be the change!

Tuesday, October 1, 2013

Track Night at Santa Monica High at 7pm!  Sign up HERE!

Mobility/Warm-up:

Keg drill
10 Scapula Push-ups
Barbell rack stretch
10 Good Mornings
10 Back squats
5 Pause Front squats (3 count pause in bottom)

Classic Strength:

Back Squat 5X5, as heavy as possible

Notes:  Take 3 sets to work up to a heavy set of 5 and attempt to make all 5 sets challenging.  Be sure to focus on good depth.  Remember to log your score!

Advanced Strength:

1) HBBS: 1X5@60%, 1X3@70, 1X2@80%, 1X2@90%, 1X1@95%– rest as needed.

2) Front squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed.

Conditioning:

3 rounds for reps of:
1:00 ME Chest to Bar or Regular Pull-ups
3:00 Max Effort KB Swings (53/35)

Notes:  Try to practice your C2B pullups if possible.  Use a band and rings as needed!

Cool down:

10 Wall extensions
10 Lat activations
10 Jefferson curls (hold last rep 10 seconds)

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“The secret of change is to focus all of your energy, not on fighting the old, but building the new”- Socrates

What if the life you want was really that easy?  Why is it easier to resist change and stay in the mold?  Taking an active role in your own development, your own health and fitness, and shaping your life into what you want is what real freedom is and what our culture is based on.  Our mission is to cultivate and foster the environment you need to take charge and become the transformation you are looking for.  Today is the best day of your life to forge ahead, to form something new, break free from the old ruts, and break out of the mold.  Our EIE talk held this Thursday is an excellent resource for helping you kick start an action plan while managing the plateaus. Whether you’re a veteran or a newbie, we guarantee you’ll walk out fired up to make some positive changes!

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