Positive Self Talk
Track Night at Santa Monica College, tonight at 6:30! For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents
Dunked!
Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Cool down: 3 Rounds: 5 Forward rolls
Pump up the Volume!
Track night at 6:30 tonight, including the Q&A about the marathon training program! Three rounds for Quality of: 3 Squat Cleans Handstand Walk 20 feet or 20 Shoulder Taps Rest
Rock Bottom.
Take 15 minutes and find a heavy set of 2 touch-and-go snatches. For advanced athletes these will be squat snatches. Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts
All for One
“Fight Gone Bad!” Wall ball shots, 20/14 Sumo-deadlift High Pull, 75/55 Box jump, 20″ box Push press, 75/55 Row (calories) In this workout you move from each of five stations
The Good Fight
Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2 Rest 5 minutes, then perform as many rounds as possible of: 1 KB Swing and 1 Toes to Bar in the first minute,
Friendly Reminders!
For time: 25 Walking lunge steps 20 Pull ups 50 Box Jumps, 20″ box 20 Double unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2/1.5 Pood 30
One Foot in Front of the Other
15 minutes to establish your 1 rep max Turkish Get-up Rest as needed, then perform “The Last Ascent” 5-10-15 reps for time of: Back Squat, 225lb Box Jump, 32″ Post
Showtime!
Perform Hip Prep series in it’s entirety for warm up. Thrusters 3-3-3-3-3-3-3 reps Rest precisely 2 minutes between sets, adjust weight as needed. Rest as needed and then perform: 75
Goodbye Shoulders
Don’t forget Track Night tonight at 6:30!! Perform the Shoulder Prep in its entirety then perform, “Meadows” For time: 20 Muscle-ups 25 Lowers from an inverted hang on the rings,
