9/17/12- WE'RE BACK

Today marks the start of a new training season! I hope everyone is as excited as I am!

We are going to have two different groups, 6 AM and 7 AM, and the programming will differ by group. I will post workouts/info here for Monday, Tuesday, and Thursday workouts in addition to extra mobility homework.

6:00 AM Group

This week is going to be an instructional week. We are going to learn all of the basic movements we will be doing throughout the year. We will also be doing plenty of mobility to work to make sure we are performing these movements as best we can.

Today starts with the squat! Air squats, back squats, and front squats. Don't forget your lax balls!


Get Low!!!

7:00 AM Group

Warmup:
Running/Jumprope Drills
Ankle smash
Glute/hamstring smash
Squat Prep

Strength:
On the Minute for 10:00-
2 Back Squats at 70-75% of your 1 rep max

Conditioning:
5 rounds-
:45 Pistols or Goblet Squats
:15 Rest
:45 Toes 2 Bar (we will talk about scaling tomorrow)
:15 Rest
:45 Russian (eye-level) Swings
:15 Rest