Wednesday, 6/20/12

19 Jun

HYBRID OLY with Erin from 9-11am.
ROWING with Liz at 530pm.
FOUNDATIONS with Liz at 630pm.
INTRO to OLY with Sammy from 530-7pm.
GYMNASTICS with Sammy at 730pm.

Success in Sports and in Life.  Cuddle up to a cup of coffee and muse over a few things.

Bit by bit, week by week, Jen has become more and more confident under the bar! Don’t be afraid to take things slow – but every week, aim to be just a little bit better, faster, or simply bigger elbow-ed! 🙂
Here, she shows off a flawless starting position for the front squat.

SELF-MYOFASCIAL RELEASE: Grab a friend’s traps and give them 1-minute of otherwise $80/hr. myofascial release.  Then, grab a lacrosse ball and lax ball your shoulders wherever you are sore for 2 more minutes.

MOBILITY: Pec Roll with long arm out like a “T”, Pec Roll with long arm out like a “Y”, 1 minute in each position on each side.  Gastroc/Soleus Stretch, 1 minute each side.  Spiderman Stretch, 1 minute each side. Pigeon Pose, 1 minute each side.  Adductor Mobs, 1 minute on each side.

STRENGTH and ACTIVATION: Sumo Deadlift, up to peak of 3.   Between the time you finish your work sets and the time that you are about to go for another set complete a set of 3-5 extremely aggressive kettlebell swings at a weight that you are able to move VERY quickly, but not easily.  After you’ve done this about 3-4 times or feel that it is starting to make your Deadlift tired, stop.

METABOLIC CONDITIONING: Using the same course that last Saturday’s class used for the 800m run – complete from the door, 3 x 800m with approximately the time it took you to run, to rest in between.  Record all three times.

Run sprints. Run hills. Run miles. You don’t need to run every day but it wouldn’t hurt. You run tons of 40-yard sprints. Keep doing it. You run Sanders Hill – set up a tent and live there. It’s one thing to be strong as a football player but if you can’t move, you’re worthless.  Let’s face facts. You aren’t the fastest person in the world. And you certainly aren’t the biggest. So let’s make sure you’re in great shape. Let’s make sure your legs are strong to grind out the extra yards or pull down a tackler. – Jim Wendler, a VERY strong dude.

the almost 800m loop.


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