Tuesday, 4/17/12

16 Apr

Give us your opinion, please?

The Nutrition Seminar is THIS Wednesday at 6-730pm.  Sign up here to attend, and please note that there will be no 530pm, 630pm, 730pm sessions on this day!  If you can’t make it – you will still be able to participate in the challenge but you’ll be getting off to a slower start – be there if you can be!

CROGA with Tim in the DOJO, 630am-715am
CONDITIONING, with Tim in the Elements Area, 715am-8am
ADVANCED CLASS, with Tim at 6pm
GYMNASTICS with Sammy, at 730pm.

Anna, Jason, Joey, and Heitz doing what needs to be done on the muscle-ups at CF South Philly.

SELF-MYOFASCIAL RELEASE: Foam Roll as Needed til 5 past the time your session starts.
DYNAMIC WARM-UP: Perform 3 reps of each movement in this complex 3x: Air Squat, Jump Squat, Overhead Squat, Snatch Balance (use a full squat if possible), High Hang Snatch, Hang Power Snatch.
STRENGTH: Snatch, work with doubles with Coach’s direction, then continue to work up to a single. *if an athlete is not yet familiar with the Snatch in full, the Hang Snatch variation may be used to simplify the movement*
METABOLIC CONDITIONING: “Four Leaf Clover” In the back alley, starting from the door, complete four rounds for time: 20 Jump Squats, one Ludlow loop (see below for Ludlow loop = 250 meters).

The Ludlow Loop: Equals 250m or .15mi

The Ludlow Loop.


SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds on the erg, power stroke through 100m, rest for 30 seconds.
METABOLIC CONDITIONING: 10 rounds for Max Calories: 1 minute row alternate with 1 minute rest. Record Calories for each round. Your score is your lowest number.

ADVANCED CLASS, with Tim, 6pm:

SKILL: 3 attempts at MAX GHD Sit-ups in 1 minute. Rest as needed between attempts.
COMPETITIVE STRENGTH: In eight minutes, work up to max triple for the thruster. Have plates ready to go before you start. Dump on the mats where possible.


21-15-9 reps of:
Handstand push-ups
Ring dips

GYMNASTICS with Sammy at 730pm:

SELF MYOFASCIAL RELEASE: lax ball shoulders, 3 minutes
DYNAMIC WARM-UP: 3 rounds of: 10 wrist rocks, 10 second inverted grip hang, 5 handstand kick-ups, 5 changing grip push-ups, 10 arm circles
POSTURAL ACTIVATION: hollow hold, 1 minute
SKILL: handstand push-up (band-assisted, wall-assisted, free-standing, ring)
12-9-6-3 Reps for time of:
handstand push-ups
inch worms (to extended hollow)

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