Friday, May 31, 2013




WARM UP
Please include, among other things:
Dr. Spina Shoulder isometric holds.  (Luke and Dallas have both had great success with this movement practice)
roles and shublules
side split to QDR - come on folks!! Conquer this movement!
Helicopter practice - first progression ONLY - Don't be greedy.



A. 15 minute AMRAP ladder
2 power cleans to thrusters 75/115 lbs
2 burpees jump over the box 20/24"
2 chest over vertical plane of the bar kipping pull ups
4 power cleans to thrusters
4 burpees over the box
4 COVP of the bar kipping pull ups

B1. 45, 30 and 15 sec bridge
B2. 45, 30 and 15 sec isometric split


Saturday, June 1, 2013

Coaches, please include in your warm up:
role and shublule
wrist prep
CARS for hips

A. 10 atlas stone carries 40/90 lbs (we have a 70, 75 and a 35 lbs). 
25 meter sled pull TBD  80/135 lbs
200 meter sandbag run 45/75 lbs
Rest 5 minutes
4 sets

Thursday, May 30, 2013

Warm up
Coaches, please include, among other movements:
A1. weighted shoulder opener x 10 reps plus 30 sec hold x 3 sets
A2. straddle ups x 10 reps x 3sets
A3. wall bridges or high bridge rotations x 5 or 2 reps/direction x 3 sets

Some Controlled Articular Rotations for hips

some variation of handstand to roll to cartwheel - either as one flow or in individual pieces

kipping hspu practice

A. 7 minute AMRAP
HSPU (you may kip) x 10
Double Unders x 30
OHS x 10 65/95 lbs

Rest 7 minutes

Repeat

Rest another 7 minutes

Row 1000 meters @ 90% intensity