Yosemite Valley’s 150th Birthday

Monday, June 30, 2014

Weekly Programming Links:  Group Class, Venice Barbell Club, Paradiso Gymnastics

Prehab

Groiners, 60 seconds each side
10 Wall Extensions with PVC
Sampson Stretch, 60 seconds each side

Warmup

2 Rounds:
Jog 200 meters
15 Light KB Swings
12 Jumping Pullups or Ring Rows

Cool Down

Lat Stretch, 60 seconds each
Pigeon Stretch, 1 minutes each
Pike Stretch,  1 min

Fitness

Strength

Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Goblet Squats x 8-10 reps
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds

Conditioning

 Complete as many rounds and reps as possible in 14 minutes of:
7 Burpees
14 Wall Ball Shots
100 Meter Run

Advanced

Strength

Wendler Cycle 3, Week 3

Back Squat: 75% x 5, 85% x 3, 95% x 1+
Press: 75% x 5, 85% x 3, 95% x 1+

Notes: Percentages are based off 90% of adjusted 1 RM. When you see 1+, 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

Four sets of:
Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds