Official Race Results
Friday, June 1, 2012 Mobility: Single under jump rope, 60 seconds10 PVC DislocatesKeg Drill, 2 minutes Warmup:Take 15 minutes to find your 3 Position Snatch max (ideally squat) The three positions
Mile Time Trial
Be at Santa Monica College Track on Wednesday, May 30th at 6:30! Read below for more details… A note from Frank: At Track Night we were discussing the mental and
Move!
Thursday, May 31st, 2012 Mobility:10 Wall ExtensionsHip Mobility with Band, 1 minute per leg 10 Wall Extensions Warmup: Back Squat 8-8-5-5 reps Start around 60% of your 1 rep max
Round and round we go
Wednesday, May 30, 2012 Meet at the Santa Monica College Track tonight at 6:30 for the Mile Time Trial! Click HERE for a map. Good luck with parking! Mobility:15 Wall
Classic.
Tuesday, May 29, 2012 Mobility/Warm-up: Keg drill, 90 seconds Bar activations from shoulder prep 2 minutes Single unders Jog 200 meters Spend 15 minutes and perform 2-3 rounds of the
Memorial Day
Monday, May 28, 2012 Only Open Gym from 9am-Noon Today! Mobility: Row 500 meters 10 PVC Dislocates DROM 10 PVC Dislocates Warmup 4 rounds of: 5 Ring Dips, weighted if
Future Foreseen
Saturday, May 26, 2012 Mobility:Hip Prep Strength:Take 15 minutes to set a baseline for the 20 rep Back Squat. Take 15 minutes to set a baseline for 2RM weighted Pull
The 4 Minute Mile
Friday, May 25, 2012 Check out the new Endurance Training Blog on the left! The first weekly post will begin next week! Mobility: 1 min single unders Hip Mobility with
Perfect Practice
Thursday, May 24 , 2012 Mobility:Jog 400Hip mobility on box Warm up:3 Position Snatch, 7 x 1, resting 60 seconds between sets (Beginners are High hang/mid thigh/floor. Advanced are Floor/mid
Out on the Town
Wednesday, May 23, 2012 One Week until the Mile Time Trial! Also, we will have a limited schedule this Sunday and Monday due to Memorial Day! Mobility: Row 300 meters
