February 3

Tuesday, February 3, 2015

Schedule changes starting this week:

Fitness classes now available at 8pm at Venice, Monday and Tuesday and 7pm on Fridays

Midday MDR schedule is changing to 10 and 11am with no more noon class

Prehab:

Monster walks
Tricep mash/rack stretch
Lat activations

Warm-up:

30 Jumping jacks
10 Squats
10 Burpees
5 Hang Power Cleans
5 Pause Front Squats

Cool down:

Straddle stretch
Cobra stretch
Down dog calf stretch

Fitness and Advanced Strength

1. Max effort Hanging L-sit x 3 sets, while warming up Front Squats

1. Every minute on the minute, 8 minutes:  Front Squat x 3 reps

Notes:  For the hanging Lsits, prioritize locked out knees, feet together and pointed toes.  Hold your feet as high as you can, try not lean back too much and keep your chin tucked..  Those using percentages should attempt to use 75-80% for all sets.

Fitness Conditioning

6 Rounds:
8 Power Cleans
10 Squats
Run 100 meters
-15 min cap-

Notes:  Prescribed is 115/75 and air squats.  Scale down to a deadlift plus hang power/muscle clean for new athletes and/or use Dumbbells.

Advanced Conditioning

8 Rounds:
8 Power Cleans (115/75)
8 Pistols, right leg
8 Pistols, left leg
-20 min cap-

Notes:  The weight should be light enough that you can link the reps together.  Scale the pistols with a banded setup as needed to ensure quality range of motion and control.

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