9/24/12- MONDAY MONDAY MONDAY

Week Two! Coming at ya!

I hope everyone in the 6:00 AM is ready for their first workout!

IMPORTANT NOTE FOR THE 7:00 AM GROUP---- from now on we will be starting at 7:05 AM. Still make sure to be there at 7:00 so we can get rolling as quickly as possible

Here is a little Mobility food for thought for everyone, a nice explanation of our squat prep:


Start getting into the habit of looking through MobilityWod.com for more vids from K-Star!

6:00 AM Group

Warmup:
General Dynamic
Ankle SMash
Lax Ball Hip mobility
Lax Ball Scapula work
Squat Prep (from the video above)

Strength:
Back Squat!
We're looking for any big lifts from anyone just yet, we're just gonna start loading the back squat, which will serve as one of our foundational movements.

Conditioning:
On the minute for 14 minutes-
Odd minutes, 8 Dumbbell snatches, alternating arms
Even minutes, 15 Air Squats

GET LOW!!



7:05 Group

Warmup:
Running Drills
Ankle Smash
Lax Ball Glute Smash
Lax Ball Scapula
Squat Prep

Strength:
Max Effort Front Squat

Conditioning:
On the Minute for 20 minutes-
Odd minutes, 5 Front Squats (Same weight you used last time we did a workout like this)
Even minutes, 5-7 PERFECT Pullups (we can scale the number of reps down if needed)

Weekend Mobility Homework!

First things first, for all of you out there just starting out with this, here is an introduction to our understanding of mobility and Kelly Starrett, our go-to mobility guru.



We've got two pieces of homework for everyone to address this weekend.

First we've got the feet and ankles, an often overlooked area that we will keep coming back to.



We are also going to work on ungluing our shoulders, another piece we will keep coming back to.



For that first rib piece he does at the beginning, you can wrap a towel or shirt around the end of a pvc pipe, or use a barbell or a t-ball bat or anything that looks like that. Get creative.

Go forth!

9/20/12

First week is almost in the books!
6:00 group- don't forget to get yourselves a pair of flat-soled sneakers for the gym!
Just a friendly reminder, if for any reason you have a schedule/attendance issue please let me know and we will work together to figure it out.

Also, I will be posting weekend mobility homework, so remember to keep checking the blog!

6:00 AM Group

We are going to work on power cleans, dumbbell snatches (see the video below) and pullups!



7:00 Group

Warmup:
Running/Jumprope
Ankle Smash
Shoulder Internal Rotation
Shoulder Lacrosse Ball Smash
Squat Prep (the spiderman lunge/hip capsule warmup thing, for lack of better description)

Strength:
Partner up with someone with the roughly the same squat clean 1 rep max as you (within 10#)
For 10:00, alternate squat cleans at 65-70% of your 1 rep max.
This is not an AMRAP, this is dynamic effort similar to the way we squatted on Monday.

Conditioning:
3 rounds-
AMRAP Pullups (If grip is a major limiting factor, take two attempts at this)
Run 2 laps around Nelson at 90%
Rest 2:00

9/18/12

Make sure we are on time in the morning! With groups as large as ours, we need everyone on time and ready to go in order for things to run smoothly!

NOTE TO THE 7:00 AM GROUP--- IF YOU HAVE A JUMP ROPE PLEASE BRING IT

6:00 AM Group

We are going to learn the press and the push press! Don't forget your lacrosse ball!
Check out the video below for a description of the push press



7:00 AM Group

Warmup:
Running Drills/JumpRope
Unglue your shoulder with a lacrosse ball!

Strength:
Max Effort Push Press

Conditioning:
8:00 AMRAP-
4 Strict Press (Girls use 45, guys use 75-95)
4 Push Press
4 Push Jerk
8 Burpees

Watch the video below to see our man K-Star and his gymnast buddy Carl Paoli discuss burpee technique!

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

8/7/12

Warmup-
Shoulder Mobility
General Dynamic
Handstand Practice

Strength-
On the Minute for 10:00-
3 Push Press at 65% of your 1 rep max

WOD-
800m run
50 Pullups
50 Burpees
800m run

You may alternate between pullups and burpees as needed, but all 100 reps must be completed between the runs

8/6/12

The lack of updates last week was meant to serve as a programmed recovery week for everyone. I want to make sure everyone is fresh both physically and mentally to start training as soon as we get on campus. Taking a week away from everything is a great way to recover and reset. Don't be hesitant to take some time off now, it will pay dividends later.

Anyways, back to training.

Warmup-
Running Drills
Squat Mobility

Strength-
Back Squat, work quickly up to a heavy single

WOD-
AMRAP 7:00-
30 Back Squats at 55%
Max Reps Burpee Box Jumps