Soft tissue:

Ball roll:
Chest
Tris
Arches of feet

Warm up:

2 rounds:
10 pass throughs
10 step ups
10 heidens
10 ankle hops
10 ring rows
10 KB/DB swings

Work out of the Day:

4 max efforts of:
1000 m row
*rest 5 minutes between efforts

Thank you Almine Barton for a very informative paleo talk last night!  Almine will be doing another presentation Thursday, December 1st on “Nutritional Deficiency Signs & Symptoms In Athletes: How To Avoid Them , & What To Look For.”  Sign up at the box!

Soft tissue:

Ball roll:
Pecs
Tris
Calves
Arch of foot

Mobility; 2 Rounds:

10 Groiner stretch
10 Rollever to straight leg reach
10 Scorpion stretch
10 Push ups w/rotation

Warm up; 2 Rounds:

10 Step up to balance
10 Wide push ups
10 Band deadlifts
4 Wall walks

Work out of the Day:

A1) Bench Press 1 1/2’s (65% 1RM)
5-5-5-5

A2) Step Deadlifts (Snatch width/40-50% 1RM)
5-5-5-5

B1) Band pull throughs
3 sets of 15 reps

B2) Alternating toe touches
3 sets of 12 (each leg)

REMINDER:  TONIGHT @ 6 PM “PALEO THROUGH THE HOLIDAYS” WITH ALMINE BARTON!  $12 pp.  If you’re coming and haven’t paid yet, please do so today or bring it with you tonight.  Also, if you can’t make it, but would like the notes & receipes turn $12 into your coach today and we’ll make sure you get that.

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Soft tissue:

Foam roll:
T-spine
Lats

Ball roll:
Calves
Arches of feet

Warm up:

3 Rounds:

10 Ankle mob
10 Hip flexor mob
10 Archer rows
10 Supermans
10 Ankle hops
10 Iron cross stretch
10 Scorpion stretch

Work out of the Day:

AMRAP 7 min:

25 Double unders
12 DB snatches right arm
12 DB snatches left arm

REST 3 MINUTES:  then….

3 Rounds for time of:
10 Burpees
15 Hang power cleans 95/65
20 Sit ups

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Soft Tissue:
Foam Roll
- T Spine
- Lats
- Hip Flexors
- Adductors
Ball Roll
- Calves
- Arch of Foot

Mobility:
(2 Rounds)
10 Rollover to V-Reach
10 Spiderman Walk w/Rotation
10 Iron Cross
10 Squat to Stands

Warm-Up:
Burgener Warm-up (PVC, Bar)
2 Rounds
10 In Place Heidens
10 Squat Jumps
15 Double Unders
10 Ring Bridges
10 DB Bentover Row
10 DB Shoulder Press

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty
along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.
Daniel is survived by wife Jenni and daughter Jojiye.

Workout of the Day:

“Danny”

AMRAP in 20 Minutes of:
30 Box Jumps 24”
20 Push Press 115/80
30 Pullups

Post rounds to comments

Mobility:

10 Rollover to v-reach
10 Inch worms
10 Overhead step back lunge
10 Split-stance kneeling adductor MOB

Warm up:
500 m row

2 Rounds:
10 Wall balls
10 Push ups
10 Sit ups
10 Ring rows
10 Supermans
10 Pass throughss

Work out of the Day:

A1) Front squats
82% x 3, 85% x 3, 87% x 3

A2) Strict pull ups (2 seconds up then 1 second pause)
5-5-5-5

B) Sumo speed deadlifts (55% - straight sets)
2-2-2-2-2
*1 min between sets

    THEN….

5 Rounds for time:

10 Renegade rows
15 KB/DB swings

REMINDER:  This THURSDAY at 6:00 pm Almine Barton is presenting a Paleo seminar here at the box.  Cost is $12 pp and includes notes and receipes!  Everyone who can be at this, should be at this…you’ll be glad you did!

Post thoughts to comments.

Soft tissue:

Foam roll:
Hip flexors
Adductors
Hamstrings

Ball roll:
Calves
Glutes
Arch of foot

2 minute shoulder mobility with ball
*Internal/external rotation

Warm up:

500 m row

2 rounds:

10 seal jacks
10 straight leg march
10 high knee tucks
10 heidens
10 lateral high knee
      then
1 minute jump rope

“Active Rest”
2-3 rounds NO TIME
10 bench press
10 GHD sit ups
10 pull ups
10 supermans
10 KB swings
10 windmills

Recovery:
Ball roll: pecs/tris
3-way hamstring stretch

Soft Tissue:
Foam Roll
- IT Bands
- Adductors
- Hamstrings
- T-Spine

Warm-up:/Mobility:
3 Minutes Jump Rope
10 (1) leg Supine Bridge
10 Split Stance Kneeling Adductor Mobilization
10 Wall Ankle Mobilization
10 Squat to Stands
10 Iron Cross
10 Band Scapular Pull Downs
10 Hip Extensions

Workout of the Day:

A1).  Slightly Elevated Deadlifts
60% x 5; 68% x 5; 74% x 5; 79% x 5
A2).  1 Arm Dumbbell Bench Press
4 sets of 5 Reps (each arm)

Move immediately from A1 to A2. Rest apx 2 min after your bench press then to next set.

B1). Russian Leg Curls
3 sets of 6
B2). Toes to Bar (substitute is V-ups)
3 Sets of 10

Complete just like above set.

Recovery:
Hamstring Band Stretch (3 position)

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