EIE Discussion Thursday at Venice!

Tuesday, July 15

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Prehab:

Scap Push Ups
Bird Dogs
PVC Dislocates

Warm Up:

2 rounds – :30 Seconds on :30 off of:
Jumping Jacks
Push Ups
Good Mornings
Tuck Ups

Cool Down:

Banded Lat Stretch
Jefferson Curl x 10
Wall Extensions x 10
Couch Stretch

Fitness

Strength:

Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

Notes:  For the Deadlifts, use Dbs, Kbs or Barbell as needed.  For the double unders, work on our progression and don’t skip ahead if you form breaks down.  That means starting with perfect singles if you need to!

Conditioning:

For max reps:
Goblet Squats x 2 minutes
Rest 60 seconds
Dumbbell Push Press x 2 minutes
Rest 60 seconds
Box Jump Overs x 2 minutes
Rest 60 seconds
Goblet Squats x 1 minute
Rest 30 seconds
Dumbbell Push Press x 1 minute
Rest 30 seconds
Box Jump Overs x 1 minute

Notes:  Choosing the weight for the Goblet squats and Push Press depends on experience level and desired goals.  Lighter will mean more/faster reps biasing conditioning, while heavier will mean less reps biasing strength.  When in doubt, go lighter, move better with higher intensity.

Advanced

Strength:

Spend 10 minutes and establish a new 1RM Press

Every minute, on the minute, for 6 minutes:

Minute 1 – 8 Strict Toes to Bar @ 3110 (explanation below)
Minute 2 – Handstand Hold x 45 seconds
Minute 3 – Unbroken Double-Unders x 50 reps

Notes:  The 3110 indicates tempos for the reps:  3 seconds to go up, pause one second at the top, take one second to go down and rest 0 seconds between reps.  Use a spotter if needed to maintain standards.  Use our progressions for the handstand hold and work on finding balance, again use a spotter if needed.  Scale the DU number down as needed, you should be focusing on efficient double unders and know what you can do with unbroken sets.  Review our double under progression if needed.

Conditioning:

Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 Handstand Push-Ups
Run 400 Meters

Notes: If possible, perform the handstand push-ups as strict handstand push-ups. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.

This Thursday is an Everything is Everything support class hosted by Diso at Venice 6:30-8pm. With nutrition being the most important factor to enabling the best results from your training, dialing in your food is crucial. Our mission is to simplify the massive amount of information on Nutrition, Fitness and Health to get you accomplishing your
goals. The primary challenge is that we are all unique individuals with unique goals and lifestyles, so we need a few ideas that we can all relate to. Understand our “Golden Rules” to success: Quality food choices matter for long term health and fitness, Sleep and Stress are important factors, Body Composition is mostly about Nutrition. Come to the support group and have personal nutrition discussion with Diso!

To be prepared before the meeting click here for more info.

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