Interview Time!
Thursday, June 7, 2012 Mobility:10 PVC Dislocates1 minute Keg Drill1 minute per arm, Rack Mobility of choice Warm up:15 minutes to find a 1 Rep Max Power Clean and Push
Fun with Film!
Wednesday, June 6, 2012 Mobility: Jog 800 meters 10 Wall Extensions 10 Dislocates German Hang, accumulate 30 seconds Gymnastics Warmup: 15 minutes to perform 3-5 rounds of the following: 3
The long and short of it.
Tuesday, June 5, 2012 Mobility:Row 500 metersHip mobility, 1 minute eachKeg drill, 2 minutes Warm-up:Take 15 minutes to work up to your 1 RM Squat clean and jerk (splitting is
Write it down!
Monday, June 4, 2012 Check out our first Endurance Training post today! Mobility: Wrist mobility, 60 seconds Rack mobility of choice, 60 seconds each Keg Drill, 2 minutes Warmup: Take
Beets by PCF
Sunday, June 3, 2012 Mobility:Hip mobility on box or band, 1 minute each10 Wall extensions10 PVC dislocates Gymnastics Warm-up:Take 15 minutes and perform 3-5 rounds of:5 Handstand kick-upsTuck or L-sit
Holy Front Squats!
Saturday, June 2nd, 2012 Mobility:Wrist mobility 30 secondsRack mobility of choice, 1 minute per armHip mobility with band, 1 minute per leg Warm up:Take 15 minutes to find your 3
Official Race Results
Friday, June 1, 2012 Mobility: Single under jump rope, 60 seconds10 PVC DislocatesKeg Drill, 2 minutes Warmup:Take 15 minutes to find your 3 Position Snatch max (ideally squat) The three positions
Mile Time Trial
Be at Santa Monica College Track on Wednesday, May 30th at 6:30! Read below for more details… A note from Frank: At Track Night we were discussing the mental and
Move!
Thursday, May 31st, 2012 Mobility:10 Wall ExtensionsHip Mobility with Band, 1 minute per leg 10 Wall Extensions Warmup: Back Squat 8-8-5-5 reps Start around 60% of your 1 rep max
Classic.
Tuesday, May 29, 2012 Mobility/Warm-up: Keg drill, 90 seconds Bar activations from shoulder prep 2 minutes Single unders Jog 200 meters Spend 15 minutes and perform 2-3 rounds of the
