Wednesday, December 18, 2013



10 Wall Extensions
Foam Roll
10 Hip Extensions


Warm Up

2 Rounds:
10 Squat – wall/barbell
5 Strict Pull Ups/10 Strict Ring Rows
5 – 15 Push Ups
10 Light Kettlebell Swings
10 Tuck Ups
Samson Stretch



5 sets:

5 Front Squats

5 Weighted Strict Pull Ups

Notes: Athletes should build up in weight for the front squats over the 5 sets. Every athlete should attempt strict pull ups, ideally with a spotter. If 5 reps is challenging with a spotter, perform 5 challenging ring rows.


Advanced Strength

4X2/4 FS/BS @ 94% of Monday – rest 2 – 3 minutes

Notes:  Work in some strict pullups as well!



4 rounds for distance and reps:

1:00 ME Handstand Walk (for distance, not UB)

2:00 ME Kettlebell Snatch + Kettlebell overhead squat 24/16kg (alternate hands every 5 reps)

1:00 ME Toes to Bar

1:00 Rest

Notes: Sub shoulder taps for the handstand walk and use Dumbbells for the kb snatch into one hand overhead squat. Vups/tuck ups may be subbed for toes to bar as needed.


Cool Down

2 Rounds:
10 Wall Extensions
10 Hip Extensions
Cobra Stretch


I received a really nice compliment in one of my classes tonight from a drop in. He talked about how our gym is famous for its video library of movements and the virtuosity of our members. He said he studied our videos and that people visiting our gym have always told him about the skill of nearly all of our members. This, of course, stems from Diso’s hard work but also from the incredible trust that our members put into the hands of the coaches every day. The above video shows Diso’s tenacity to try new things and to keep push limits. We ask all of you to do the same. 

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