Talk about it!

Wednesday, August 13, 2014

EIE Office Hours with Diso at Venice from 6:30-8pm

PreHab

15 Wall Extensions
15 Pike Sit Ups
Bottom of Squat, 1 minute

Warm Up

3 Rounds:
10 Jumping Squats
10 KettleBell Swings
5 Burpees

Cool Down

Roll Out – Quads/Calves
10 Wall Extensions
Pigeon, 2 minutes each

Fitness

Strength

Three sets with 45 seconds rest between movements:
Deadlift x 6-8 reps
Turkish Get-Ups x 3 reps each arm
GHD Situps by 10-15 reps

Notes: Scale the range of motion or keep arms across chest for the GHD.

Conditioning

Three rounds:
20 Kettlebell Swings
15 Hand Release Push-ups
20 Box Jump Overs (28/24)
Rest 1 minute
-15 min cap-

Notes: For the KBS, feel free to go as heavy as you can maintain form and intensity. These sets should be unbroken for at least the first round. Feel free to use the Russian style swing as needed. Scale the box jump height as needed.
Advanced

Strength

Take 12 minutes to warmup your Front Squat from the ground and Handstand Pushups for the conditioning piece

Conditioning

Row 2000 Meters
12 Front Squats (225/155 lbs – from the ground)
12 Strict Handstand Push-Ups to 4″/2″ Deficit
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups to 4″/2″ Deficit

Rest until the running clock hits 24:00, and then…

Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs)

-35 min total cap-

Notes: If 50 unbroken DU/WB is too challenging, then give yourself a challenging set of unbroken reps that you can perform, like 30-20 or 25-25. If you do not complete the given set, you must perform those reps again until you complete the set unbroken!

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Goblets.

As advertised at the top of this post, Diso will be at Venice tonight from 6:30 to 8pm to discuss nutrition, training, and everything needed for each athlete to achieve their goals. If you have never been to an Everything is Everything talk or looked into our nutrition resources this is a great place to start. The ability for us to target specific goals and focus people is what makes we we offer unique and extremely effective. So think about your goals and your progress in achieving them and if you need help, its there!

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