Thursday, September 24, 2015

Sorry for the last minute notice, but the MDR facility has been rented out for a TV shoot tonight. We will still have Barbell at Venice starting at 5pm and will also offer an additional group class at 8pm. If you have any questions, we have updated the schedule in Wodify or be sure to email us. Sorry again for any inconvenience!

If you have been working towards getting your first, or improving your strict pull up check out the new video of the week to help guide your approach!

Prehab

Ankle mobility w/ band distraction 2:00 each side
1 minute in bottom of squat
10 squats with theraband around knees

Warmup

Run 400m
50′ Single leg hops, right
50′ Single leg hops, left
50′ burpee broad jump
50′ walking lunges

Gymnastics Skill

Spend 10-12 minutes practicing Pistol Progression Drills:
-Double Leg Deck Squats
-Single Leg Deck Squats
-Partial ROM Pistols on Box
-Full ROM Pistols with Band
-Pistols, no weight
-Pistols, add weight in front rack
-Pistols, add weight overhead

Notes: Perform 5 rounds of 8 alternating pistols working into the hardest variation without breaking down in form. Focus on control and balance.

Conditioning

3 Rounds:
600 Meter Run
20 Box Jumps
20 Overhead Walking Plate Lunges (10 each)

Notes: The 600 meter route is 400+200m. RX Box Jump Height is 24/20 inch, 45/25 plate for Overhead Plate Lunges focusing on locked out elbows. Be sure to stand up to full extension on the box jumps and step down on each rep.

Cool Down

Foam roll calves
Calf stretch w/ toe on plate 1:00 each side
Calf raises x 20 each side