More Man Makers and Bench PRs

Wednesday, July 16, 2014 PreHab PVC Wall Extensions x 15 Pike Sit Ups x 15 T Push Ups x 8 on each side Warm Up 3 Rounds: 100m run 10

Week of 7/14/2014 – Deload

Monday – Snatch/Squat 1) Snatch: 5 x 2 @ 80% of 1RM 2a) Snatch High Pull – 4 x 1 @ 1RM 2b) Snatch Balance – 4 x 3 @ 80%

Get your Games tickets!

Wednesday, July 9, 2014 PreHab Straddle Sit Ups x 15 PVC Wall Extensions x 15 Scapular Push Ups x 15 Warm Up 400m Run 20 Goblet Squats 20 Kettlebell Swings

Week of 7/7/14

We will load for one more week before a deload and testing phase leading to the meet at the end of the month. Monday – Snatch/Squat 1) Snatch: Work to a

Cindy Sprints

Gymnastics Club at 8pm- Venice! Wednesday, July 2, 2014 PreHab 15 Hip Extensions 15 PVC Dislocates 15 Pike Sit Ups Warm Up 2 Rounds: 5 Pull Ups or Ring Rows

Week of 6/29/2014

Monday – Snatch/Squat 1) Snatch: Work to a 2 Rep Max, then 2@95% and 2@90% 2a) 3 Stop Snatch Pull – 4 x 3 @ 105-110% of max snatch 2b) Snatch

Reserve your spots for class!

Gymnastics Club at 8pm- Venice! Wednesday, June 25, 2014 PreHab GHD Hip Extensions Hollow Hold, 1 minute Arch Hold, 1 minute Warm Up 2 Rounds: 15 Tucks Ups 100m Run

Week of 6/23/2014

Monday – Snatch/Squat 1) Snatch: Doubles @ 75, 80, 85%. Two singles at 90%. Double at 85%. 2a) 3 Stop Snatch Pull – 4 x 3 @ 100% of max snatch

The Showcase!

Gymnastics Club at 8pm- Venice! Wednesday, June 18, 2014   PreHab Wrist mobilityPlank Hold, 1 minuteGristle/Groiner Warm Up  Run 400m2 Rounds:10 Bird Dogs, each side10 Hip Bridges, each side10 Squats10 Burpees

Week of 6/16/2014

Monday – Snatch/Squat 1) Snatch: Doubles @ 75, 80, and 85%. Then a single at 90% and 95%. 2a) Snatch Pull – 4 x 3 @ heaviest possible with full extension2b)