Blog

Careless Whisper

Tuesday – July 10, 2018 - 180710 Context: Practice – Be careful with static stretching before lifting. Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 8 kip swings, 8 goblet squats, 8 ring rows, 4L/4R single arm presses, 2 crab bridges, 3 inch worms Mobility/Activation/Prehab: Hip Skill Practice Warm Up: [...]

Sickle and Hammer

Monday – July 9, 2018 - 180709 Context:  Competition – Do not waste time between movements. Dynamic Warm Up Option: 3 sets of 10 ring rows, 10 walking lunge steps (total), 10 sit ups. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck presses snatch width, [...]

RowRaiser

RowRaiser at 8:30 AM,  No regular classes. All are welcome to participate in RowRaiser. Join us and row a marathon with a team, 100% of all donations go to the Special Olympics of Illinois.  We will create teams on Saturday morning with all that are signed up. Sign-up the day [...]

The Swarmer

Friday – July 6, 2018 - 180706 Context: Practice – Breathing during heavy lifts. Dynamic Warm Up Option: 200m jog, 300m row, or .25 mi airdyne, then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, 10 wall ball Mobility/Activation/Prehab: hip Skill Practice [...]

Helen

Thursday – July 5, 2018 - 180705 Context:  Competition – Checking your old score (and notes) before attempting a benchmark Dynamic Warm Up Option: "Novo" Kb Warm Up Flow, 2 rounds: 16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows [...]

1776

Wednesday – July 4, 2018 - 180704 Context: Practice – Shoulder mobility for more efficiency (larger sets). Dynamic Warm Up Option: 200m run with medball sharing with partner or 2 min jump rope. Then 2 sets of: 10 ring row, 10 push ups, 10 lunge steps, 30s plank. Mobility/Activation/Prehab: Shoulder Skill Practice Warm Up: [...]

Fade to Black

Tuesday – July 3, 2018 - 180703 Context: Practice – When to take breaks. Dynamic Warm Up Option: 5 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder [...]

Like a G6

Monday – July 2, 2018 - 180702 Context: Mental Toughness – Holding yourself to the highest standard. Dynamic Warm Up Option: 2 min jump rope, then 2 sets of one 10 second crab bridge and one 20s deep squat with elbows pushing knees out. Then 3 sets of 5 with an empty bar: [...]

Moore

Saturday – June 30, 2018 - 180630 Context:  Competition – Go for the highest level of scaling possible for as many rounds as possible. Dynamic Warm Up Option: Coach’s Choice (list of fun warm up games here) Mobility/Activation/Prehab: Shoulder Skill Practice Warm Up: Spend 8 minutes working on barbell/yoke carries (front, back or overhead). [...]

Willful Ignorance

Friday – June 29, 2018 - 180629 Context: Practice – Pace the movements for great form, but go hard when you can. Dynamic Warm Up Option: 3 sets of 3 inch worms, 2 crab bridges, 5 push-ups, 5 squats, Then 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, [...]