The Magic of Thinking Big
Monday, August 11, 2014 Weekly Programming Links: Group Class, Venice Barbell Club, Paradiso Gymnastics Prehab Fire Hydrants Bird Dogs Keg Drill Bar Hang, 1 min Warmup With empty barbell or light dumbells: 10
Sunday
Sunday, August 10, 2014 Prehab: Wrist mobility Scapula Push ups Groiners/Gristle Lat activations Cool down: Pigeon Calf stretch Straddle Warm up: Jog 200 meters 10 T-push ups :30 second Handstand
How To Prevent and Recover From Shin Splints
Saturday, August 9, 2014 Beach WOD- 11:30 am! Prehab: Hip Circles x10 clockwise/counter clockwise Fire Hydrants x15 Side Plank with side kicks x15 Downward Dog 5×10 seconds Warm up: 400m
Learn the Kipping Pullup
Friday, August 8 Prehab: Overhead Band Distraction, 30 sec each 10 PVC Dislocates 10 Lat Activations 10 Leg Swings 10 Single Leg Calf Raises Warmup: 5 Inchworms Lat Activations, use
Advice for Long-Term Success, and Recovery Tips for Advanced Athletes
Swim Night! 730pm- Culver City Plunge Thursday August 7, 2014 Prehab Bird Dogs x 10 ea. side Foam Roll Thoracic Spine (bottom to top of shoulder blades) Keg Drill Warm
More testing!
Wednesday, August 6, 2014 PreHab Couch Stretch, 1 minute each Bottom of Squat, 1 minute Plank, 2 minutes Warm Up Doubled Unders, 100 reps or 2 minutes 2 Rounds: 10
Spirit of the Games
Tuesday, August 5, 2014 Reminder to get your meat orders in by Friday! Click HERE for how this works! Prehab Theraband Routine Handstand Hold :30 sec Leg Swings Warm Up
TGU and RDL
Monday, August 4, 2014 Weekly Programming Links: Group Class, Venice Barbell Club, Paradiso Gymnastics Prehab Super Rack with band PVC Dislocates Monster Walks Bird Dogs Warmup 3 rounds: 10 Romanian Deadlifts 10 Front
Swing dance.
Sunday, August 3, 2014 Prehab: PVC Dislocates Reverse Snow Angels Scapula Push ups Gristle/Groiners Warm-up: Jog 400 meters 10 Burpees 10 Wall Squats 2 Wall Climbs + :30 second Handstand
Frogman Challenge
The 2014 Frogman Challenge Series is here! Many of you faithful froggies are out training hard, swimming regularly with Coach Frank, and taking strides on the competition. For those whom have
