Check yourself.

Tuesday, January 28, 2014

Track Night at 7pm – Sign up HERE!

Tuesday means MEAT ORDERS!  Get them in!!  Your step by step process can be found HERE!

Mobility:

Gristle/Groiners/Samson stretch
10 Wall extensions
Lat activations
20 PVC Dislocates

Warm-up:

Run 400 meters
2 Rounds:
10 Squats (first round wall, then jumping)
5 Strict pull ups or 10 Ring rows
5-15 Push ups
10 light Kettlebell swing
10 Tuck ups

Strength:

4 Rounds:
10 Strict Dips + ME Kipping Dips
8 Back Squats, quick up and down with no pause every set

 Notes:  Alternate between the two movements and rest about 90 seconds between each.  Most people should use the boxes for the dips, but if you have a good lockout and can perform the reps, go to rings.  For the squats, advanced athletes should use 75% of their 1RM, all other athletes should start with a weight that they can maintain the rep protocol and add weight depending on how it felt.

Conditioning

5 rounds of:
Row 250m
14 Wall Balls (20/14)
7 KBS (2 pood/1.5 pood)
-15 min cap-

Notes:  Try to perform the WBs and KBS unbroken each set! Both movements are more mental than physical. Scale the weights to achieve unbroken sets!

Cool down:

3x:
30 Sit ups
1 minute Plank hold

With upwards of 100 of you taking part in the EIE Challenge, I took a glance at the goals you want to accomplish in the remaining 5 weeks and what struck me was how many of you want to achieve improvement in the basics:  pull ups, handstands, push ups, linking toes to bar, etc. While video taping yourself doing a snatch or clean and jerk are pretty routine, when was the last time you recorded yourself in a workout with push ups and wall balls?  Just like with the lifts, you may be very surprised by what you actually look like (how many of you have been shocked by how “slow” you look like snatching?)  Not only will you have an image as a reference for next time you perform “x” movement, you should have a better understanding of what your coaches are telling you.  I know you think your arms are locked out, but the video won’t lie:) Give it a try and we’ll still be there judging (coaching!)