Fatty,fat,fat!
Sunday, November 17, 2013 Mobility: Trap smash with barGroinersSamson stretch20x Scapula Push-ups Agility: 5 Rounds or 10 minutes of:1 Half Star agility drill30 seconds ME Lateral box jump Push off5
Ice Cup Massage
Saturday, November 16, 2013: Just a reminder, due to the number of athletes and coaches competing tomorrow, we will only be having open gym hours. Check the schedule for details!
How’s your Mo?
Friday, November 15, 2013 Prehab: Prone PVC Dislocates Shoulder Circles w/theraband Samson Stretch Warm Up: 2 Rounds of: -10 Good Mornings with BB -10 Burpees -30 Grasshoppers Strength: 1a) 4×4
Motivation
Thursday, November 14, 2013 Prehab: 15 Fire hydrants each side10 Prone PVC Dislocates10 Reverse Snow Angels Warm up: Run 400 metersDROM Gymnastics Strength: 5 Rounds for quality: 12 Standing Dumbbell
Video Feedback
Yoga at 8pm tonight at Venice – Sign up HERE Wednesday, November 13, 2013 Prehab Theraband – Shoulder Circles – External RotationFoam RollSamson Stretch Warm Up Run 200m10 T Push Ups10 PVC
Tuesday updates!
Tuesday, November 12, 2013 Prehab/Mobility: Monster walksSuper rack stretchSamson stretch Warm-up: Jog 400 meters10 Pause front squats (3 count)10 Push press10 Good mornings5 Hang power cleans5x 1 Hang clean +
My abs are sore!
Weekly Programming Links: Group Class, Advanced, Venice Barbell Club Monday, November 11, 2013 Prehab Fire Hydrants Groiners Samson Stretch Warmup Row 500 meters 10 Wall Squats – DEMO
Cinnamon Bun Fat Bomb Bars
Sunday, November 10, 2013 Pre-hab/Mobility: Downdog Ankle stretch, 20x each Fire hydrants, 10 each direction Bounce arounds, 5 each direction Agility: 5 Rounds or 10 minutes: 5 Broad Jumps L-Drill
Express Your Fitness
Saturday, November 9 Prehab: GroinersProne PVC dislocates x15 Prone Snow angels x15 Warm up: “Roxanne” For duration of the song stay moving with jumping jacks, then perform Burpee every
Oh Helen!
Friday, November 8, 2013 Hydrostatic Body Composition Test at Venice from 7AM-7PM!! Prehab: Posterior Chain Floss Trap smash Warm Up: 2 rounds:200 meter Run10 PVC Dislocate with lunge10 T-Push ups10 Strict
