Monthly Archives: December 2013

Mobility & Work-out Rest Day

Mobility Warm-up   1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Strength Warm-up 5 Push Presses (Just the Bar) 5 Push Presses (40% of your Push Press Max) 5 Push Presses (50% of your Push Press Max) 3 Push Presses (60% of…

Mobility Warm-up   The Junk Yard Dog Warm-up…be creative if you do not have a partner. 3 Sets (0:20 Rest) 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell. Skills / Strength   5 Sets (2:00 Rest) 2 Snatch Balances (Advanced: 2RM / Beginner: PVC Pipe or Broomstick)…