What now?

Track Night at 6pm and Yoga at 8pm – Sign up HERE! Wednesday, April 2, 2014   PreHab Gristle/Groiners15 Scapular Push UpsBird Dogs Warm Up Jumping Jacks, 1 minute2 Rounds:10 Jumping

Week of 3/31/2014 – New programming!

The programming will now be written to allow for more volume in the nightly session. We will be alternating movements and using rest intervals to finish the work. The sessions

One More Week

Track Night at 6pm and Yoga at 8pm – Sign up HERE! Wednesday, March 26, 2014 PreHab Super Rack StretchGristle/GroinerOverhead Band Stretch Warm Up 2 Rounds:7 Good Mornings7 Press7 Cleans 7  Push

Week of 3/24/2014

Monday – Snatch Day 1) Snatch High Pull + Snatch (1+1) – to a max (three misses allowed) 2) BTN Snatch Grip Push Press + Overhead Squat (3+2) – 4 sets,

Dan and Ted’s Excellent EIE Adventure

Track Night at 6pm and Yoga at 8pm – Sign up  HERE! Wednesday, March 19, 2014 Rowing Day MDR Programming for MDR PreHab Theraband RoutinePVC DislocatesKeg Drill Warm Up Run

Week of 3/17/2014

Monday – Snatch Day 1) Snatch High Pull + Snatch (2+1) – 5 sets @ 90@% of last weeks max. 2) Snatch First Pull w/ 3 second pause – 4 x

Records

Track Night at 6pm and Yoga at 8pm – Sign up HERE! Wednesday, March 12, 2014 PreHab Gristle/GroinerBird DogsTheraband Routine Warm Up 2 Rounds:10 Pike Situps10 Kettlebell Swings10 Goblet Squats10 Push

Week of 3/10/2014

Monday – Snatch Day 1) Snatch High Pull + Snatch (2+1) – Max for complex 2) Snatch High Pull – 4 x 3 @ 110% of max snatch 3) Back Squat:

EIE Retest!

EIE Retest Day!  Don’t overdo it in the strength portion today if you are an official challenger:) Track Night at 6pm and Yoga at 8pm – Sign up  HERE! Wednesday,

Week of 3/2/2014

If you are lifting in the Monrovia meet this weekend, your weekly programming will be a bit different. Monday – Snatch Day 1) 3 Position Snatch (Floor, Hang, Hips) – 5