August 29th, 2016 | |
•Warm Up: Banded LB.
•Band Pull Apart 25 reps.
•Wall walk to handstand 5 reps.
•Hollow Holds 3 rounds 20 second hold 30 seconds rest
Daily Knowledge: Side Lunges: So much of what people do in the gym focus on only 1 plane of movement, we squat up and down, lunge forward and backward. Lateral movements are also necessary. As a human we are designed to move in all planes. Side movements are essential to muscle balance and active flexibility which results in fewer injuries.
•POWER: Box Jump 1RM
4 Rounds 1 Minute Each:
1. Hammer Swings L&R
2. Box Jump 24/20
3. MTN Climber
4. OHS 95/65
Maffetone Method 30-60 Minutes walk, run, bike, row
August 26th, 2016 | |
•Warm Up: Banded LB. 400m Run.
• Frankenstein 100’.
•Bench Dips 10 Reps.
•Static Holds over the bar 3 rounds 20 second hold, 30 seconds rest. Back Extension 10 reps.
Daily Knowledge: Static Holds are a fundamental to basic gymnastics/calisthenics work. They teach you to support your bodyweight and are a precursor to basic movements like pullups. They are also fundamental to more advanced gymnastics movements like the planche and all types of levers. Static holds are a fundamental you never outgrow, even the level 10 gymnasts use them in their training. They should be practiced frequently!
Fight Gone Bad:
5 Rounds 1 Minute Each:
2.Sumo deadlift High Pull 75/55
3.Box Jump 24/20
4.Push Press 75/25
5.Row for Calories
Maffetone Method 30-60 Minutes: walk, run, bike
August 25th, 2016 | |
Warm Up: Banded LB.
•Duck walk 100’.
•Farmers Walk 200ft 70/55 or adjusted weight.
•Super Front Rack Stretch 1 Minute each side
•Hang clean complex w/barbell 10 reps each 1 round: deadlift+hang Power clean+front squat
Daily Knowledge: Lighter farmers walks are another shoulder stabilizer that can help keep your shoulders healthy. They also utilize the traps and upper back as stabilizers-a primary function of those muscles. Loaded carries are a basic human movement that pay dividends.
1. Hang Power clean from knees 3RM
2. Front squat 1RM
3. Push Press 5×5
1. Hang Clean from knees 3RM
2. Jerk 5×3
3. Front Squat 1RM