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Wednesday, November 13, 2013


 – Shoulder Circles
 – External Rotation
Foam Roll
Samson Stretch

Warm Up

Run 200m
10 T Push Ups
10 PVC Dislocates
10 Burpees
10 Back Squats w/ BB
10 Overhead Squats w/ BB

Classic Strength

4 Rounds:

5 Overhead Squat, heavy as possible
8 Deficit Push Ups on 45lb plates

Notes: If you cannot perform a quality overhead squat you have two options:  sub front squats or pause overhead squats with a barbell.  For the pause variation, hold the top and your best bottom position for 3 seconds each, focusing on keeping the arms locked out and weight in the heels. For the push ups, perform the hardest variation possible without breaking form, so add weight or reduce the angle as needed.

Advanced Strength

4 x 7/13 Front Squat/Back Squat @65% of 1RM FS -rest 2 minutes

 Notes: Rest around 2-3 minutes between sets. Complete 7 Front Squats, rack the bar, reset and immediately complete 13 Back Squats at the same weight. Do not rest while switching from Front to Back Squats.


3 Rounds for time of:
100 Double Unders
21 Lateral Burpees (over bar)
7 Power Snatches (135/95)

-20 min cap-

Notes: Sub 400 meter run if you are still learning double unders.

Cool Down

15 Wall Extensions
Calf Stretch, 1 min each
Saddle Stretch, 2 minutes



Here is a great video from Diso demoing todays strength portion. Notice the adherence to range of motion with every movement and the adjustments made based off of the video feedback. We are going to start using more of these demo videos to emphasize coaching points and we also encourage every member to take more time filming their movements. People are often shocked, good and bad, by how they move and the visual feedback is often invaluable when coupled with the auditory cue from the coaches. Huge improvements can be made this way and lead toward more efficient and effective movement. 

If you have 16 minutes to spare, you can also watch him suffer the conditioning HERE.

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