Monday, 5/14/12

13 May

Don’t forget that this is where we are in the Grand Scheme of things PROGRAMMING-wise. Welcome to the second week of the Cycle!


Squat like your momma made ya!

Hybrid Oly with Jim, 7-9am – with Sammy, 530-730pm
ADVANCED Oly with Jim, 9-11am and at 730-930pm
CROGA with Tim at 12pm
FOUNDATIONS with Tim at 630pm
GYMNASTICS with Sammy at 730pm

HYBRID PROGRAMMING for today is here.

FOUNDATIONS for today is here.

GYMNASTICS for today is here.

SELF MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, 3 minutes.
MOBILITY: Box Assisted 90/90, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: Tabata Single Leg Squats, switch legs at every interval – use as easy a variation as you would like.
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: 2 attempts at a set of 20 reps of Back Squats.
You should record only one successful set (your heaviest one).  If you fail on your first and would like to attempt a second, feel free to use your second attempt for this.  If you finish your first and believe you are capable of a harder set – you may also use the second attempt for this.

The last time we did 20-rep Back Squats.


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