For your viewing pleasure

Weekly Programming Links:  Group Class, Advanced, Venice Barbell Club

Monday, October 7, 2013

Mobility/Prehab

Monster Walks
PVC Dislocates
2 rounds:
5 Good Mornings
5 Behind the Neck Press
5 Overhead Squats
5 Hang Snatch

Notes:  Perform the first round with a PVC pipe, holding each rep briefly and feeling the positions.  Perform the second round with a barbell.

Strength

15 minutes to establish a 1RM 3 position Snatch

Notes: Prioritize making contact with the hips and quality overhead position. Feel free to perform power snatches + OH squat each time if you lack overhead position. 

Conditioning

3 Rounds for Time:
100’ Shuttle Run (50’ down/50’ Back)
30 Parallette Jump-Overs
100’ Shuttle Run (50’ down/50’ Back)
15 Chest to bar or Regular Pull-ups
-12 min time cap-

Cool Down

2 Rounds:
Side Plank with leg raise, 10 each side
10 Wall Extensions

**********************

Letting Beauty Speak up Itself….

***********************

Check out Josh with the top “Diane” time from this past Friday Night Lights….