Shoulder Burn

Tuesday, November 18, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Visit Courtneyrose at 8pm at Venice for her stretching class or McCoy for Venice Barbell Club!

Prehab

10 Bird Dogs per side
10 Theraband External Rotations per side
20 PVC Dislocates

Warm Up

10 Monster Walks – Right, Left, Forward, Back
10 Banded Squats
1 min Handstand Hold
10 Pull Ups or Ring Rows

Cool Down

20 Hollow Rocks
20 Arch Rocks

PARADISO @ BOTboxes 2014 – WOD 1 from Charlie on Vimeo.

Fitness Strength

Every 2 minutes for 16 minutes, perform Back Squats at the following reps:
6-5-5-4-3-3-3-3

Notes:  If you know your percentages, start around 60% and attempt to add load every round.  Record your heaviest 3 reps.

Fitness Conditioning

15 minute Amrap:
250 meter Row
10/5 Ring Dips
15/10 Pushups

Notes:  Scale to ensure quality movement and range of motion.  The numbers are male/female.

PARADISO – TEAM ALL OF THE SUDDEN – WOD 2 from Charlie on Vimeo.

Advanced Strength

Every 2 minutes, for 10 minutes (5 sets):  Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

rest about 3 minutes and then perform:
One set of:  Back Squat x Max Unbroken Reps @ 80%

Notes:  All percentages should go off of your most recent 1RM, not a weight that you think you could have hit for a 1-RM.  For the max effort set, you are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over.

Advanced Conditioning

“JT”
21-15-9 reps for time of:
Handstand Pushups
Dips
Pushups
-20 min cap-

Notes:  Kipping is allowed in the HSPU and dips.  Prioritize quality full range of motion.  This rep scheme is very hard, so if you want to perform the volume, but with more intensity, try one of these two modifications:  9×5 reps of each movement or 9-8-7-6-5-4-3-2-1 reps of each.