Wax On

Thursday, May 23, 2013 Gymnastics Day! Warm up: DROMWrist Mobility30 Second Plank Hold30 Bar activations Strength/Skill: We will be working on Pulling, Single Leg, Pushup and Arch strength in the

The Escape

Thursday, May 16, 2013 Warm up/Mobility: Olympic Wall Squat, 2 minutesSuper Rack, 1 minute per armOverhead Band Distraction, 1 minute per armFire Hydrants, 10 each leg, each direction Strength: 20

If Possible . . .

Saturday, May 11th, 2013 Warm up/Mobility: Olympic Squat on Wall, 2 minutesActive Bar Hang, 1 minute cumulativeGristle/Groiners, 1 minute Classic Strength: 7×2 Tempo High Bar Back Squat @75%-rest 60 seconds

Thirty Something

Thursday, May 9th, 2013 Warm up/Mobility: Posterior chain floss, 1 minute per legKeg Drill, 1 minuteFire Hydrants, 10 each direction, each leg Classic Strength: 7 x 3 Deadlifts, rest as

How to Prep for a Comp

Thursday, May 2, 2013 Mobility/Prehab: Olympic Squat on Wall, 2 minutesKeg Drill, close grip, 2 minutesGristle and Groiners Classic Strength: 7×2 Tempo High Bar Back Squat @75%-rest 60 seconds  

Course Corrected

Thursday, April 25, 2013 Mobility/Prehab: Olympic Wall Squat, 2 minutesReverse Snow Angels, 20 reps2 minutes below parallel anyhowTriceps Mash, 1 minute per arm          Notes:  During class,

One Way to Warm Up

Thursday, April 18, 2013 Prehab: Reverse Snow Angels, 20 reps slowFire Hydrants, 10 reps in, 10 reps out, per leg Review and practice Gymnastic Warm up movements Gymnastic Strength: 3 Rounds