Sunday, October 26, 2014

SFH will be in Venice tomorrow night from 5-9 pm providing samples and education about their products!


Banded Rack Stretch
Posterior Chain Floss
Lat Activations


Jog 200 meters
10 Burpees
With light dumbbells perform:
5 Deadlifts
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Squat Clean Thrusters

Cool down:

Pigeon stretch
Couch stretch
10 Wall extensions

Fitness Conditioning

2-4-6-8-10-12-14-16 reps for time of:
100 meter Shuttle Run
Dumbbell Squat Clean Thrusters
-40 min cap-

Notes: Prescribed is 50/35 Dbs. This will be challenging to finish under the cap, so scale the weight as needed. If your legs are sore, perform Power clean and Push Press.




Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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