Sat, 093017
Recovery Weekend. Get outside and enjoy. Be ready for the start of next cycle beginning Monday. Both double sessions and single sessions will be displayed. Along with gymnastics and aerobic focus for those who require.
Month: September 2017
Saturday, 092917
Prep 5 min rolling out upper body: Scaps Chest Lats **athlete specific, spend more time where needed # Warm-up 3 min bike intervals Start w/ :20 easy/:20 hard/:20 sec easy **continue pattern till 3 mins is up – 3 Rounds 10 lunges 100m run 8 push-ups w/Downward dog 8 PVC dislocates 6 strict pull-ups …
Friday, 092917
Prep 1:15 rolling outhit flexors **each :45 sec rolling out chest each side # Activation 10 Quadruped ext/rot. **each https://www.youtube.com/watch?v=oaCAqozZwMQ 10 banded goodmorings 7 banded side steps in place** 1 leg at a time 10 standing DB scott presses **light **https://www.youtube.com/watch?v=BWoN4Og7BEA # Warm-up 2 Rounds 20 Jumping jacks **straight arms 20 Mountain climbers 10 …
Friday, 092917
Weightlifting: a. Power Snatch + Hang SqT Snatch + OHS; spend 15 minutes climbing. NO FAILURES, NO FORCED REPS. Focus on foot work, foot work and bottom position. b. Snatch Grip Seated strict press 3 x 5; across; heavy but no grinding today. Tempo of 31X2 # Conditioning: AFAP *30 min time cap 90 …
Thursday, 092817
Rest Day – get out their and enjoy the day.
Thursday, 092817
Rest Day!
Wed, 092717
De-load week continues. Get outside! # Weightlifting: A. Power Clean (blocks – from athletes weakness position of the 3; high, @knee or below knee) — 3 reps every 2 min x 6 sets. Between 70-75% percent of your 1RM power Clean # Conditioning: A1. 225-275/153-183 : deadlifts x 10 reps x 3 sets …
Wednesday, 092719
Join us October 7th @CrossFit Free, start time @10am Activation 15 Banded external rotations **arm by side & @90 degree elbow 12 Wall sit double plate press **https://www.youtube.com/watch?v=ejRE57FOFaQ&t=5s Single straight arm banded pulldowns: 10 reps** **https://www.youtube.com/watch?v=SUEvPczIlWA # Warmup 12/9 cal bike 10 air squats 8 close grip push-ups 6 strict pull-ups x2 – 7/5 …
Tuesday, 092617
De-load week continues. . . # Strength: A. Strict pull-ups ; bodyweight (-2) x 3 sets; rest 3:30. *(-2) = atop 2 before failure B. Weighted ring support hold :20-:25 hold x 6; rest 2 min between C. TGU – 20-24 alt reps. Ascending in weight # Conditioning: Bike 1 min bike ; …
Tuesday, 092617
Activation Single leg banded hip flexor pulls: 12 reps **each **https://www.youtube.com/watch?v=drh1C9wVVYI Single leg glue bridges: 8-10 reps **each 10 Back extensions # Dynamic activation 20 alt walking calve raises 30’ft light skips 20 steps on heels 30’ft running high knees 200m run # Warm-up 4 min row interval :30 hard/:30 easy – KB Warm-up …