Muscle over Motor
Base Camp at 1pm today, bring a friend! 2nd Annual Cast Iron Cook off at Mother’s Beach on Sunday! Saturday May 4, 2013 Mobility/Prehab: Reverse Snow Angels, 20 repsPVC
The Diet Drink
Friday, May 3, 2013 Mobility: Downward Dog Calf StretchExternal rotation with bandWrist Mobility Gymnastics skill: Spend 15 minutes practicing the following: Triple unders Freestanding handstand practiceAlternate every 1:30-2 minutes between movements.
How to Prep for a Comp
Thursday, May 2, 2013 Mobility/Prehab: Olympic Squat on Wall, 2 minutesKeg Drill, close grip, 2 minutesGristle and Groiners Classic Strength: 7×2 Tempo High Bar Back Squat @75%-rest 60 seconds
Technique Talk
Wednesday May 1. 2013 Mobility/Prehab: Shoulder Circles w/ Theraband (3 x 10 reps, small, medium, large)Leg Circles (10 each direction each leg)Side Plank Leg Raises (10 each side) Classic
Get busy!
Tuesday, April 30, 2013 Mobility: 20 Prone dislocates15 Scapula push-upsHip extension w/ band Strength: 5 minute Vo2 Max: Notes: In this protocol, kettlebell snatches will be performed on both the
New Video Madness!
Weekly Programming Links: Group Class, Venice Barbell Club Monday, April 29, 2013 Mobility/Prehab: External Rotation with Theraband, 15 each side (hold an abmat under your armpit)Step Aways with Theraband,
FAJITAS
Sunday, April 28, 2013 Mobility: 20 Reverse Snow AngelsOverhead Band DistractionPosterior flossing with band Gymnastics Strength: 15 minutes or 3 Rounds for quality:5 Strict Handstand Pushups5 Kipping Handstand Pushups5 Ring
First Runner Up!
Hit the beach at 1pm with Base Camp today! Friends are welcome to attend for free! Saturday, April 27, 2013 Prehab/Mobility: Downward Dog Ankle Stretch, 20 reps each legSide Planks,
Get Outside!
Friday, April 26, 2013 Mobility/Prehab: Lateral Walks with bandOverhead Shoulder DistractionDownward Dog Ankle StretchRoll Out Hamstrings/Lower Back Classic Strength: 7 x 2 Deadlifts at moderate weight – 45 sec Rest
Course Corrected
Thursday, April 25, 2013 Mobility/Prehab: Olympic Wall Squat, 2 minutesReverse Snow Angels, 20 reps2 minutes below parallel anyhowTriceps Mash, 1 minute per arm Notes: During class,
