Monday, 11/14/11

We are now offering 730pm classes Monday through Thursday!  Tell all your friends – and let the 630pm folks have a little more breathing room :)

BATTLE OF THE BANDS is this Saturday!  Sign up in the gym ASAP or email us for more details!  Athletes must report at 8am – competition starts at 9am and ends by noon.

Gymnastics cycle will not be included in this cycle.  I know you will all be missing them… but worry not, Tuesdays and Thursdays will still stay VERY Gymnastics dominant.

Stephen, about to pull under the bar mid-clean.

SELF-MYOFASCIAL RELEASE: Foam Roll IT Bands, Quads, Glutes. Until 10 past.
MOBILITY: Wall Quad Stretch, 1 minute on each side. Adductor Mobs, 1 minute each side.
DYNAMIC WARM-UP: 1 minute of Jump Squats.
SKILL WORK: Clean
STRENGTH: Clean (Squat). Begin with sets of 2. Work up to a peak of 1.
METABOLIC CONDITIONING: AMRAP in 8 minutes of: 8 Hang Squat Cleans (95/65), 8 Burpees.

ON RAMP with Tim at 730pm:

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, til 5 past.
MOBILITY: Band Pec Stretch, 1 minut each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Skill Work with the Squat, Push-up, and Band-Assisted Pull-up
METABOLIC CONDITIONING: 10 minutes of “Cindy”: 5 Pull-ups, 10 Push-ups, and 15 Squats.

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