Sunday Pancakes!
Sunday, January, 20, 2012 Mobility: 10 PVC dislocates10 Overhead Squats, pause at bottomSuper rack w/bandGroiner w/ bandAnkle mobility w/ band Group Warm-up: To be performed with bar or PVC:5 reps
A little OC Recap! (Sorry it’s so Long)
Saturday, January 19 Mobility 50 Double unders or 25 attemptsSuper rack stretch with a bandHip extension with a bandAssisted squat with a bandAnkle Mobility with a band Group
The Wheel Analogy
Friday, January 18, 2013 Mobility/Warm up Row 500m / Jog 400mDROMOverhead Band Distraction Posterior Chain FlossGroiners Classic Programming: Strength: Every 30 seconds for 5:00 (22 total reps) – 2 moderate/heavy Deadlifts
Goals, Take Two
Thursday, January 17, 2013 Mobility/Warm up Row 500 metersDROMShoulder Distraction with band Group Warm up Review Gymnastic movements Gymnastic Warm up 15 minutes or 5 rounds for quality of20 Double
Wednesday!
Wednesday, January 16, 2013 Mobility/Warm Up 100 Double Unders (or less)10 Squats10 Push Ups10 Strict Pull UpsW/ Barbell – 10 Good Mornings – 10 Strict Press – 10 Pause Back SquatsReview Movements for
Save the date!
Tuesday, January 15, 2012 Mobility/Warm-up: Jog 400 meters 10 Wall Squat Posterior flossing w/ band Super rack w/ band Lat activations 5 Pause Front squats w/ bar 5 Thrusters w/
Don’t Stop
Monday, January 14, 2013 Click HERE for the Weekly Programming! Track Night at Santa Monica HIGH School this week (not College). Mobility Keg DrillAnkle MobilityGristle and GroinersOverhead Band DistractionSuper
6 Mile Saturday Run Club – Temescal Rivas Canyon Trail Run/Hike
Trail Info: http://www.venturacountytrails.org/TrailMaps/Topanga/TemescalRogersRustic.htm#TemescalRivasCanyon 6 mile Trail Run/Hike from Temescal to Will Rogers (Inspiration Point) and back! Did this trail run 3 weeks ago and loved it so we are going back!
OC Throwdown
Lara has qualified for the OC Throwdown. The Competition will be on January 12th and 13th. A crowd is always greatly appreciated and the event is extremely fun to watch.
Beast Mode
Saturday, January 12, 2012 Mobility: Hip extension with a bandOlympic wall SquatPosterior chain flossing Group warmup 400m run15 burpees15 air squatsReview and practice all movements Conditioning: “Filthy Fifty”
