Friday 4/13/18

Friday 4/13/18

Yoga – Get your flex on this Sunday at 11:30 am.

Level 3 Test – Time to show us how far you’ve come. Sign up for the Level 3 test going down April 21st at 10:30 am.

Summer Youth Performance Camp – Early bird pricing ends soon. Get your teen’s athletic skills dialed in this summer with Mario teaching them barbell lifts, speed drills, and all the things your athlete needs to be successful in the Fall.

6 weeks starting June 4th!
Mondays-Thursdays
1:30-3:30 pm
Ages 12-18
*No class 4th of July week.

Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups
10 Alternating Turkish Getups

Practice movements from today’s circuits.

Strength
All levels will be doing two 12 minute strength circuits. There is a 3 minute transition period between the two circuits. The clock will remain running the entire time (so 0:00-12:00 is the first circuit, and 15:00-27:00 is the second circuit). There may be as many as three people training on the same bar. If so, stagger start times by a minute: I want everyone doing the circuits in exactly the order written.

Start each exercise at the top of the minute, working for 30-45 seconds. The goal is to get 12-15 quality reps of each movement.

Levels 2-4

A. 3 Sets
Barbell Deadlift
Barbell Press/Push Press/Jerk
Right Side Plank
Left Side Plank

B. 3 Sets
Right Leg Reverse Lunge to High Knee (contra lateral Rack Hold)
Left Leg Reverse Lunge to High Knee
Push-up
Bicycle Situp

L4 – 205/145 DL, 105/75 Pr, 24/18 Lunge
L3 – 185/125 DL, 95/65 Pr, 20/14 Lunge
L2 – 135/95 DL, 65/45 Pr, no rx lunge (no weight if necessary)

Levels 0/1

A. 3 Sets
Heavy Kettlebell Sumo Deadlift
Double Kettlebell Press/Push Press
Right Side Plank
Left Side Plank

B. 3 Sets
Right Leg Reverse Lunge to High Knee
Left Leg Reverse Lunge to High Knee
Push-up
Bicycle Situp

Conditioning
3 Rounds not for time (10 minute limit)
Jump Rope
40 yard Heavy Double Kettlebell Farmer Carry

L4 – 75 DUs
L3 – 50 DUs
L2 – 25 DUs
L1 – 150 Singles
L0 – 100 Singles

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