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– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
The Squat Series…
-Air Squat, Front Squat, Overhead Squat
The Press Series…
-Press, Push Press, Push Jerk
The Deadlift Series…
-Deadlift, Sumo Deadlift High-Pull, Clean (Full)
III. Mobility

Impact/Focus: Snatch Complex
Against a 15:00 Running Clock
Warm-up as necessary before working to a heavy weight for the following Snatch Complex sets/reps:

1-1-1-1-1-1-1 of
1 x Snatch + 1 x Hang Snatch + 1 x Overhead Squat

Post scores to comments.

“Metabolic Grinder”
Complete as many reps of the following movements during the work/rest intervals shown below. Complete 4 Rounds total, scoring total reps per movement.

:45 x Ring Dips
:15 x Rest/Transition
:45 x GHD/Abmat Sit-ups
:15 x Rest/Transition
:45 x Wallball (20/14lbs)
:15 x Rest/Transition
:45 x Double-unders
1:00 Rest

Post scorest to comments.

Skill Development
I. Ring/Static Dip Strength Training (Part I)
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in an unbroken set.
A. 5 sets of 10-8-6-4-2, performed strict, scaled as necessary to facilitate a full and functional range of motion.
B. 3 sets of 10-8-6 reps, weighted if possible, as strict as possible. Using weight could be as simple as holding a small yellow 5-14lb slamball between the knees or feet.

II. Lower Back Pain Relief Yoga Sequence
For lower back relief please do the following poses daily or at least after your workout. Breathe deeply in and out of the nose while doing these poses.
1. Supine Hamstring Stretch
Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.
2. Two-Knee Twist
Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side.
3. Sphinx
Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.
4A. Pigeon
From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes.
If pigeon pose bothers your knees, then do Thread the Needle.
4B. Thread the Needle
Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side.
5. Legs Up the Wall
Scoot your buttocks all the way into the wall and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this pose after a challenging workout and always after traveling by plane. Hold for 5-10 minutes.

Samy Daghir

4 thoughts on “01.19.2016”

  1. Snatch Complex: 105#
    “Metabolic Grinder”: 35/64/73/147 (purple banded dips)
    1RM Hang Clean: 160# PR
    Drop Set: 3 sets of 135#x2
    Strict Press: 70#x5
    3×15 Back Extensions


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