Tuesday, October 6, 2015

Join barbell coach Josh Squyres this Saturday 10/10 for an Olympic Lifting seminar that will include a lecture and discussion on various training styles, and a practical element where you will get two hours of coaching.

The cost is $25 for members and $50 for non-members. Click HERE to reserve your spot now

A Burpee is one of the most functional movements we practice. It is the fastest way to get off of the ground!

Prehab

Groiners
Ankle Mobility
PVC Dislocates
Super rack stretch with band

Warmup

Jog 200 meters
Review points of performance for 3 foundational squat movements: air squat, front squat, overhead squat and practice each

Strength

“Squat therapy”
Perform 3×10 wall squats focusing on correcting technique deficiencies

Tabata squats

Notes: New athletes perform air squats or goblet squats to medicine ball. Experienced athletes perform light front squats off rack.

Conditioning

15 minute AMRAP:
Run 200m
15 Box Jumps
15 Wall Balls

Notes: RX is 24/20 for box jumps, no rebounding. RX is 20/14 for wall balls. If you are a new athlete, focus on the points of performance you learned earlier and push the intensity on the row. If you are an experienced athlete, push your threshold. Go at a higher intensity than you normally would while trying to maintain good standards of movement.

Cool Down

Teach foam rolling basics
Foam roll IT Band
Foam Roll glutes
Foam roll quads
Couch stretch 1:00