Paleo Tomato Tarte Tatin
Sunday, June 2, 2013 Mobility: Posterior chain flossing 20 Reverse snow angels Olympic wall squat, 2 minutes Keg drill Strength: 1a) 5 x 3 Deadlift – heavy but not maximal
Competition is good for you
Saturday, June 1, 2013 Mobility/Prehab: 2 Rounds, 10 reps each:Air squatsHip CirclesSide Plank Leg RaiseProne PVC dislocates Classic Strength: 5 x 5 High Bar Back Squat Notes: Athletes using the
TGIF
Friday, May 31, 2013 Mobility: DROMBanded rack stretch or tricep mash10 Front squats with barbell (2 count hold in bottom)15 Scapula push-ups Strength: 15 minutes to establish a 1RM Hang
Han
Thursday, May 30th, 2013 Warm up/Mobility: OH Band distraction Active Bar Hang 30 Second Plank Hold or Handstand Hold Classic Gymnastic Strength: 1a) Perfect Push up 5 x 15 1b)
Weekend Warriors
Wednesday, May 29, 2013 Mobility 15 Hip ExtensionsFire HydrantsBanded Rack StretchGristle/GroinerSamson Stretch Classic Strength: 5 x 3 Front Squats – heavy but as deep as possible AdvancedStrength: 5 x 1
Boom!
Tuesday, May 28, 2013 Mobility: 10 PVC Dislocates15 Reverse Snow angels20 Prone dislocatesMonster Walks Strength: 15 minutes to work to a 1RM Hang Snatch Notes: A hang snatch should allow
Memorial Day
Weekly Programming Links: Group Class, Barbell Club Monday, May 27, 2013 Mobility/Prehab: 2 Rounds, 10 reps each:Calf Raises (each leg)Good Mornings with BarbellSide Plank leg raises (each leg)Front Squats
Hot & Sweet
Sunday, May 26, 2013 Please note the special schedule for Memorial Day Weekend! No evening classes Sunday night and we will be hosting the Hero Workout “Hidalgo” Monday morning at
5 ways to improve tissue recovery
Saturday, May 25, 2013 Mobility/Prehab: 2 rounds, 10 reps each:GHD Hip extensions Standing wall extensions Wall squatsPVC dislocates in prone Strength: 3X10 Deadlift @70% Conditioning: “Team Jackie:”1000 Meter Row50 Thrusters
How Durable Are You?
Friday, May 24, 2013 Mobility/Prehab: Fire Hydrants (10 each leg)Gristle/GroinersFoam Roll Quads/IT Band Strength: 5×2 HBBS @80%- rest 60 seconds Conditioning: Team Regionals Workout #6 50 Double Unders EACH50 HSPU’s
