Wednesday, December 2, 2015

Watch your fellow members HERE, Ariel Sandoval and Jeremy Fabregas compete in the American Open (a HUGE weightlifting competition) this Saturday December 5 on the USAW live stream.

Join us for a Holiday Beach Party & Low Country Boil at Mother’s Beach on Saturday December 12th at 130pm. We will be cooking shrimp, sausage, potatoes, and corn! CLICK HERE for more details.

Join us for a Holiday Beach Party Feast!

Prehab

Mash chest/armpit with kb laying on back
Super Rack Stretch
Hip bridges x 10
Good Mornings x 10 with a barbell

Warmup

Run 400m
8-6-4-2
Push-ups
Sit-ups
Shoulder taps in handstand or plank

Strength

Strict Press 6 x 3

Notes: Aim for 75% of your 1RM across all sets. Step out of the rack, keep your midline tight, squeeze your butt and quickly press the bar overhead.

Conditioning

21-15-9
Power Cleans (135/95)
Shoulder to Overhead (135/95)

Notes: RX+ will do 9-7-5 with bodyweight PC and SH-OH. Focus on touch and go PC, by bringing the bar back to the hip then sending the hips back to keep the bar close while lowering to the ground.

Cool Down

Super rack stretch
10 Wtd reverse snow angels
Foam Roll Lats