Sunrise and Terror
Thursday, October 11, 2012 Classic Warm up (15 minutes continuously for quality) OHS x 5 reps Pull ups x 5 reps Pull ups or Dips x 5 reps GHD Sit
Public service announcement!
Tuesday, October 9, 2012 Mobility/Warm-up:Tabata single skips, 6-8 intervals of 20 seconds of jumping, 10 seconds restHip mobility on box, 2 min each side10 Wall squatsSet a clock and spend
PCF Smash!
Monday, October 8, 2012 Check out the weekly programming HERE! On Ramp HERE! Mobility/Warmup:Row 500 metersFoam Roll Legs – New Demo VideoT-Spine Smash – New Demo VideoClassic Overhead Band Distraction
FFCN
Saturday, October 6, 2012 Reminder! McCoy’s first sanctioned Olympic Lifting meet at Muscle Beach this morning. Although we do not know when he will lift, the first heats will start
Before and After
Friday, October 5, 2012 Mobility/Warmup:10 pushups/situps/squatsGristle and GroinerRack Mobility, 1 min per sideAnkle Mobility, 1 min per side5 x 1 and 1/4 front squat with empty bar Strength:5×5 reps of
So Far
Thursday, October 4, 2012 Mobility:Keg drill, 2 minutesBottom of Overhead squat, 30 seconds Strength/Skill:Every 30 seconds for 7 minutes, perform 1 Power Snatch + 1 Hang Squat Snatch at %70
Nothing like the first time.
Tuesday, October 2, 2012 Mobility/Warm-up:Row 250, easyRow 250, hardShoulder prep Strength/Skill:10 minutes to practice Handstands/ Handstand walking10 minutes to practice Muscle-ups Notes: We want as many people to try getting
Better every day
Monday, October 1, 2012 Click HERE for the weekly programming! HERE for On Ramp! Mobility/Warmup:10 minutes to perform:Row 500 metersFoam Roll Legs, 2 min eachDROMSampson Stretch, 30 seconds each10 HBB
The Power of Fermentation!
Sunday, September 30, 2012 Warm-up/Mobility:Skip rope 5 minutesDROM15 GHD Sit-ups15 Back extensions Spend 20 minutes and work on a weakness. This could be muscle-ups, double unders, butterfly pull-ups, handstand walking,
