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Tuesday, May 27, 2014

Prehab:

Monster Walks
Lat Activations
Prone Snow Angels

Warm Up:

400 M Run
1 min ME:
Wide Slow Mtn Climbers
T-Pushups
Jump Squats
Pullups

Classic Strength:

Back Squat 3×3- Rest 90 seconds
Press 3×3- Rest 90 seconds

Notes:  You will perform your back squats first, then your presses second.  This is the same work being performed as the Advanced strength, except without percentages.  This is designed for the newer athlete that does not have a true 1 rep max, but we still want you to keep track of these numbers because you will be repeating them over the coming weeks.    Perform 2 warmup sets and then add weight each set as needed.  

Advanced Strength:

Wendler Cycle 2, Week 2
Back Squat: 70% x 3, 80% x 3, 90% x 3+

Press:  70% x 3, 80% x 3, 90% x 3+

Notes:  Percentages are based off 90% of adjusted 1 RM. When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.  Perform a few warm up sets before getting into your working sets.  Keep rest intervals around 2 minutes.

Conditioning:

50-40-30-20-10 reps of:
Abmat sit ups
Kettlebell swings (24/16kg)
-15 minute cap-

Cool Down:

Cobra Stretch 1 min
Couch Stretch 1 min/side
15 Wall Extensions

Meet Lauren Fisher. At only 20 years old with a 2:19 Fran and the best abs in Crossfit, Lauren just snubbed out Lindsay Valenzuela in the SoCal Regionals for a 3rd place finish. LF found her niche in CrossFit at the young age of 14. Today her determination and love for the sport shows as she makes waves throughout The Games.

Growing up with three older brothers set the pace right from the start and basketball took up most of her younger days. She now studies at San Diego State University while continuing to train hard at the same time, and hard work is no stranger to this woman. Finding direction and staying focused, coupled with her tremendous willpower and discipline, has since brought her numerous returns, after placing 1^st  on the team Invictus in SoCal Regional 2013 and 12^th in the Northern California Regional in 2012. This year Lil Fish will put a hurting on some girls at The Games in Carson this July and I can’t wait to cheer her on!