Ready for the Weekend!!
Friday, July 19, 2013 Mobility: 2 rounds of:Foam Roll Quads and IT Band, 1 min each legGroiners, 30 sec each leg Monster Walks, 15 steps (forward, backward, lateral)10 Jumping Air Squats
Jordan and The Champ
Thursday, July 18, 2013 Gymnastics Strength Day! Today we will focus on some higher skill movements like the muscle up, handstand push up, and handstand walking. The format will remain
Hands!
Wednesday, July 17th 2013: Mobility 2 Rounds:Monster WalkSide Plank Leg Raises, 10 eachInch Worms x 5Bar Taps x 10 Smolov Squat Cycle High Bar Back Squat 7X5 @ 75%+, rest
What’s up!
Tuesday, July 16, 2012 Mobility: 2X:10 Scapula Push-ups10 Reverse Snow AngelsGroinersSuper rack stretch, 30 seconds each Strength 5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90
Party People
Weekly Programming Links: Group Class, Venice Barbell Club Monday, July 15th 2013 Mobility/Prehab Foam Roll IT bands, 1 minute each sideLeg Swings, 10 each direction each legAnkle Mobility, 1 minute
Concrete Hero LA- Urban Obstacle Course Challenge
When: Sunday July 14, 2013 What the what? “Leap over parked cars in the traffic jam from hell. Scale the “Hollywood Sign” with thousands of your closest friends.
Primal Tuscan Baked Eggs
Sunday, July 14, 2013 Mobility: 2x: 10 Windmills 10 Reverse Snow Angels 20x Down Dog Calf Stretch Hold Bottom of squat, 30 seconds Strength: 4 rounds with 60 seconds rest
Smolov and Knee Pain
Saturday, July 13th 2013 Mobility/Prehab: Hip DROM Good Mornings with Barbell 2×10 Monster walks lateral/forward/backwards 2×10 steps Side planks 2×30 seconds Smolov Squat Cycle: 10X3 @ 85%+, rest 2
Ultimate Frisbee!!
Friday, July 12, 2013 Mobility: 2 Rounds of: 10 Fire Hydrants, each leg10 Prone Dislocates10 Standing Wall Extensions10 T-Push ups (5 each side) Smolov Squat Cycle: High Bar Back Squat
The Middle
Thursday, July 11th, 2013 Mobility/Warm up: 2 RoundsBar Activations, 10 reps10 Reverse Snow Angels10 Walking Lunges10 Good mornings Strength: 4 Rounds with 60 seconds rest between movementsME Strict Pull ups
