Life is Long

Weekly Programming Links:  Group Class, Advanced, Barbell Club

Its Monday!  That means its time to order Brian’s Bowls or farmer’s market produce from Venice Merchant!

Monday, January 13, 2014

Prehab

External Rotation with theraband
Stepaways with theraband
Shoulder Circles with theraband
Keg Drill
Supported ankle Stretch

Warmup

1 minute Jumping Jacks
10 Wall Squats
10 Good Mornings
10 BtN Snatch Grip Press
10 Overhead Squats, hold the bottom of last rep
5 Snatch Balance
3 Hang Power Snatch
2 Hang Snatch

Strength

Take 10 min to establish a 2 RM Hang Snatch, then perform:

5 minute EMOM of 2 Hang Snatch @ 85% of above

Notes: Focus on loading the hamstrings, getting full extension by opening the hips, and getting quick speed under the bar. Sub Hang Cleans for the Snatch if you have shoulder issues, or struggle with the bar in an overhead position.

Classic Conditioning

5 Rounds of:
10 Front Squats (115/75)
10 Bar Facing Burpees
5 Chest to Bar Pullups
-20 min cap-

Notes: For the C2B pullups, focus on actually making contact with the bar!  Do whatever you have to do, but learn this skill!

Advanced Conditioning

30 OHS (95/65)
30 Bar-Facing Burpees?
20 OHS (135/95)?
20 Bar-Facing Burpees?
10 OHS (175/125)
10 Bar-Facing Burpees?
20 Muscle-Ups
-20 minute cap-

Notes: If you cannot perform the muscleups, perform 20 challenging muscleup transitions with your feet elevated and 20 strict ring dips. The only weight you should scale is the final weight.

Cool Down

400 meter easy jog
2×10 Wall Extensions
Foam roll legs, 5 minutes

Who is this guy?

With the EIE Challenge here, as I ask you to think about and make changes in your life, I am always reminded of my own journey into Health and Fitness.  The above picture and the following two paragraphs are the intro to my biography that I originally wrote in February 2012 as a 5 part series for the PCF blog, but I think it is still relevant today and something I hope helps some of you commit to really making a change in the long term.

Most people assume I have been into fitness and health or an athlete my whole life, but the truth is that I used to be the exact opposite. Lets take the above photo as an example. The year was 2002, and I was sitting in a fridge to test out the weight capacity, as we were about to have a gangsta themed 40oz party. No, the gold tooth wasn’t real, but that cigarette certainly was! Leading up to the party, I spent hours making invitations, shopping around local outlet stores and costume shops to buy props for the party. This was what I spent my time and money on, health and fitness didn’t really fit in to my lifestyle.

The truth is that I began writing the story below when I first opened the gym, almost 2 years ago. I realized that people did not understand how long the process was to reverse years of inactivity. I had worked for 5 years at that point and was still struggling to perform workouts Rx’d. I would hear stuff like, “That’s easy for you to say, you’re Mr Fitness, or you’re an athlete!” If they only knew! This sentiment and these feelings are what I want to address head on and as honestly as possible. Most of us need to reverse years of poor posture, eating habits, lack of exercise and proper movement. We need to face our familial and social traditions and educate ourselves on human physiology and nutrition. These processes are all essential to making a lasting change to your health and well being and it takes time. I wrote this because I want you to know that it is possible! Progress may seem slow, but we really can change!  CLICK HERE to read the full story…

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