10/2/12

First off--- IF ANYONE HAS ATHLETIC TAPE PLEASE BRING IT

Also, if you were not here on Monday you will be doing squats for strength instead of push press.

On that note, after yesterday's attendance, we are going to have a little chat about time management. Coming once or twice a week is not going to cut it. You're not going to get anything out of the program if you don't follow the program. If you are not there every day, you are not following the program. There is no way around that. I know everyone has a lot going on but you have to figure out a way to balance school work and training. It might take a few days without the amount of sleep you want to get, but its what you gotta do. A month from now you aren't going to have the option, so get on the wagon now.

A great piece on overhead mobility! I know some of you have extra lacrosse balls, so lets use them to tape together a few double-lax-balls!



6:00 AM Group

Warmup:
General Dynamic
Ungluing our Shoulders and opening out hips like the above video!

Strength:
Push Press, work up to a heavy single.

Conditioning:
On the minute for 16 minutes-
Odd minutes, 10 Push Press
Even minutes, 12 DB Snatches, alternating arms



7:05 Group

Warmup:
Running Drills
Watch the video above for mobility!
Thoracic/Overhead Prep
Opening our hips

Strength:
Split Jerk 2 rep max, alternating feet

Conditioning:
8 rounds-
:20 Hang Power Clean (Girls use 45-55, guys use 75-95)
:10 Rest
:20 Push Press
:10 Rest