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Friday April 13, 2012

Shoulder Mobility rethinking how we view the shoulder…

http://www.youtube.com/watch?v=ETO5PLzgmNY&feature=player_embedded#!

W.O.D.

5 rounds for time:

  • 15 Ground to Overhead 45#/25# Plate
  • 20 Air Squats (ball under your butt)
  • 25 Double Unders (sub 50 fast singles)

Weakness Progression Training 

Example #1:

A1) HSPU A.M.R.A.P. rest 20 seconds (Insert your weakness here)

A2) Toes to Bar x 15; Rest 2 minutes x 4 sets (Insert some Core work here)

 Example #2

:30 seconds Double Unders

:30 seconds rest x 6-10 sets

Example #3

Muscle up practice/ progression for 10 minutes

Example #4

Pull Up Progression

A1) 8-10 Jumping Pull Ups @30X0; Rest 2 minutes 

A2) 8-10 Kettlebell Rows @31×1; Rest 2 Minutes x 4 sets

Example #5

Hip speed Progression

A1) Hang Power Clean/Snatch from mid thigh; 4-6 reps; Rest :30 seconds

A2) Reverse slam ball throws;  2-3 reps; Rest 2 minutes x 4 sets

_________________________________________________________________________________________________________________________________________________

Carrie 11:28

Nick 9:39 Rx

Tony 10:45 Rx

Heather 9:44 Rx 35#

Jolene 8:39

Jesse 12:59

J.D. 10:25

Adam 10:47 Rx

Ed 8:46

Lauara 8:45

Danielle 9:39

Seth  9:00 sub Mtn Climbers

John 11:48 rx

Mayur

Waz 8:11 Rx

Yaisa?? (Congrats on DU’s!

Allison 9:12

Tom 10:40

Dave 10:12

Lauara M.

Jenn 10:41

Connie 10:55 Rx

Bill T 10:58

Ryan 9:11 (From 234# to 218# pounds)

Javier 10:21

Melissa M. 15:50

Michael 9:14

Keith 9:49

Katie G. 9:07

Gina 10:36

Demetri 10:28

Zac 12:53

Melissa 12:40

Leo 6:26 Rx

Kim ??

Julie S. ??

Julie D. 11:57

Tracy??

Jen H. ??

Nancy 12;00

Jessica ??

Bill ??

Cindy B. 10:17

Tayler 8:23 Rx

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