Reading Break
Saturday, October 13, 2012 Beach Side Run Reminder!!! Meet at the Totem Pole by San Vicente Boulevard and Ocean Avenue at 7:45 am for a nice morning run. Mobility/Warm up:Shoulder
Movers and Stabilizers
Friday, October 12, 2012 20 Minutes Mobility: Improving the squat/lifting positionTake a photo of your best squat from the front and the side, then perform each of the following:Hip Extension
Sunrise and Terror
Thursday, October 11, 2012 Classic Warm up (15 minutes continuously for quality) OHS x 5 reps Pull ups x 5 reps Pull ups or Dips x 5 reps GHD Sit
With a purpose.
Wednesday, October 10, 2012 Check out the Upcoming Events to the right! 20 minutes Mobility: Improving the Overhead Position!Take a Before Photo (read below) then perform each for 2 minutes:T-Spine
Public service announcement!
Tuesday, October 9, 2012 Mobility/Warm-up:Tabata single skips, 6-8 intervals of 20 seconds of jumping, 10 seconds restHip mobility on box, 2 min each side10 Wall squatsSet a clock and spend
PCF Smash!
Monday, October 8, 2012 Check out the weekly programming HERE! On Ramp HERE! Mobility/Warmup:Row 500 metersFoam Roll Legs – New Demo VideoT-Spine Smash – New Demo VideoClassic Overhead Band Distraction
A bowl of awesome!
Sunday, October 7, 2012 Mobility:Spend 1-2 minutes per side:Wrist mobility w/ bandPigeonShoulder distraction w/band Warm-up:2 rounds:30 second handstand hold10 lunges w/ dumbbells5 split press w/ dumbbells5 Pendlay rows w/ bar,
FFCN
Saturday, October 6, 2012 Reminder! McCoy’s first sanctioned Olympic Lifting meet at Muscle Beach this morning. Although we do not know when he will lift, the first heats will start
Before and After
Friday, October 5, 2012 Mobility/Warmup:10 pushups/situps/squatsGristle and GroinerRack Mobility, 1 min per sideAnkle Mobility, 1 min per side5 x 1 and 1/4 front squat with empty bar Strength:5×5 reps of
So Far
Thursday, October 4, 2012 Mobility:Keg drill, 2 minutesBottom of Overhead squat, 30 seconds Strength/Skill:Every 30 seconds for 7 minutes, perform 1 Power Snatch + 1 Hang Squat Snatch at %70
