10/1/12- BOOM

IMPORTANT NOTE- If you ate usually in the 7:05 group but come early on Mondays, stick with the 6:00 AM group through warmup and strength, then we will break up conditioning groups.

We are all doing the same movements tomorrow, so I am going to post the videos before the workouts. Check them out, they will be super helpful for better understanding what it is we are doing in the gym, and in turn help you move better and perform better.

DEEP SQUATS!


Mobility Prep for Squats!


Pullup Technique!


Ring Rows!


6:00 AM Group

Warmup:
General Dynamic
Lax Ball in your hips
Lax Ball in your shoulders

Strength:
Back Squat- we are going to work up to a heavy single!

Conditioning:
5 rounds-
:30 Pullups or Ring Rows (if you do not yet have strict pullups)
:30 Rest
:30 Goblet Squats
:30 Rest
:30 Burpees
:30 Rest

7:05 Group

Warmup:
General Dynamic
Squat prep mobility
Lax ball in the shoulder

Strength:
Dynamic Effort Back Squat
On the minute for 10:00-
2 back squats at 65-70% of 1 rep max

Conditioning:
3 rounds-
15 Back Squats, unbroken (we will use goblet squats for some people)
15 Pullups, fast and unbroken (We can scale the number of pullups, as well as subbing ring rows)
15 Burpees, fast but NOT SLOPPY
Rest 2-3 minutes between rounds