Thursday, July 21, 2016
California Love apparel is live on the online store!
[youtube]https://youtu.be/fxdTSyXx_Ds[/youtube]
WOD Demo with Taylor #greathair
Prehab
Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings
Warmup
Coach’s Choice Warm Up
Warm up Technique for Strength Work
Strength
Every 90 seconds for 15 minutes:
Three Axle Bar Power Cleans, 3 Depth Jumps off a 12” box into one bounding box jump
Notes: There are five Axle Bar’s across all the gyms that means classes of 15 will need to share three per axle bar. Find athletes that want to lift similar weights and spend some time as a group learning and warming up the axle bar clean and the mixed grip clean.
L1: 40-70, 12”
L2: 80-140 24/20”
Rx: 140-200 32/24”
Rx+ 160+/220+ 40/32”
Conditioning
Mary:
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 alt Pistols
15 Pull-ups
Notes: L1: Knee Push-ups, Air Squats, Ring Rows
L2: Bench or piked HSPU’s, Assisted pistols
Cool Down
Mash Quads with Barbell
Arch Hold 3x30s
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