9/12/2011- It Begins

Warmup:
2:00 EZ Jump Rope
2:00 Double-Under Practice
Dynamic Hip Warmup/Air Squat Tutorial

Strength:
Max Effort Low Bar Back Squat

Conditioning:
RX'd- 20 bodyweight Back Squats 30 Deadlifts (same bar) 40 Lateral Jumps 50 Unanchored Situps
SX'd- 50 Air Squats 50 Lateral Jumps 50 Air Squats 50 Unanchored Situps

Mobility:
Couch Stretch
Pigeon PNF
Overhead Distraction





Results

Nora Daly: 85x3/8:16 SX
Andie Tibbetts: 85x3/10:30 SX
Joe Tamposi: 175x3/6:00 SX
Goran Simic: 155x3/6:39 SX
Paul Gerard: technique work with 95/7:45
Tyler Sandoval: 275x2/6:04 RX 160#BW
Will Griffin: 315x1/9:48 RX 170#BW
Andre Keiser: 205x2/5:35 RX 135#
Nick Daly: 205x2/7:24 RX 135#
Nick Keenan: 265x2/6:27 RX 155#
Kazu Asaga: 205x2/9:38 RX 135#