Mobility/Foam Roll

Warm-Up x 2: Run 1 lap, 10 squats, 10 push-ups, 10 jump pull-ups, 2 samson stretch

Hip Mobility: Bottom of squat position x 2:00, hip flexor stretch on wall x 2:00 each leg

Power Clean: Work up to a heavy single, then 80-90% x 3 x 1

Dumbbell Overhead Press 5-5-5-5, heavy straight sets after warm-up (8-9RPE for all 4 sets)

"We shall show mercy, but we shall not ask for it."

--Sir Winston Churchill-- (1874 - 1965)

 

Due to Travis and Frosti being out of the country for the next couple of weeks, our  next session of kids Parkour classes not be held until September 13th. 

Our September Paleo Challenge starts today. For those who missed the newsletter, here are the rules:

 

1.  Each participant will pay $20 to be included in the competition. All money will go towards the total prize purse, which will be no less than $200.
2. Each participant must be weighed in the gym before September 5th. We will also take some basic tape measurements at this time as well.
3. Each participant must provide 2 before pictures by September 5th. This should be one front-view picture and one side-view picture of the participant in minimal clothing (sports bra and shorts for women, shorts only for men) These pictures as well as the “after” pictures that will be turned in at the end of the competition (by October 5th) will be strictly confidential and will only be used as one part of the overall judging of the competition.
4. Participants must keep a food log for the duration of the competition that will be subject to review at the finish of the competition.
5. The competition will be judged by the following criteria: adherence to the diet, improvement in body composition, improvement in overall appearance and improvement in performance/reduction in chronic injuries/overall well-being.
6. The participant deemed the overall winner will receive the entire prize purse, a free Primal t-shirt and water bottle, plus a copy of Robb Wolf's The Paleolithic Solution .Two 2nd place finishers will receive a free Primal t-shirt and water bottle.

 

Hopefully the chance for some challenging competition and some sweet prizes can motivate you all to make a solid committment to an optimal diet for health and performance. Want some more motivation? Whole 9's "The Whole 30" plan is the 100% version of what we're going for here. That's the way to go if you've got the stones for it ;)

 

Mobility/Foam Roll
Warm-Up x 2: Jump rope x 100, 16 lunges, 10 t-push-ups, 15 KB swings

Agility Ladder, 4 passes each style

5 x shuttle run, each for time

4 rounds for time:
Run 1 lap
25 push-ups

"In the beginning the Universe was created. This has made a lot of people very angry and has been widely regarded as a bad move."

--Douglas Adams--

 

This past weekend's Fran workout/cookout event was great fun. I'll have the pics up on Facebook this afternoon.

 

If you think Fran was hard, you should try this sometime: http://www.youtube.com/watch?v=OTqz54LCBrM

 

Mobility/Foam Roll

Warm-Up x 2: Run 1 lap, 10 overhead squats, 10 push-ups, 10 pull-ups, 2 samson stretch

2 position snatch (hang, ground) 7 straight sets after warm-up @ medium weight (6-7RPE) technique should be clean and you should focus on maximum speed.

2 DB Bulgarian Split Squat- 5-5-5-5 each leg, working up to a heavy 5 (8-9RPE)

30 burpees for time

"The greatest use of life is to spend it for something that will outlast it."

--William James-- (1842 - 1910)

 

Semi-daily nutrition and fitness updates via the dcprimalfitness Twitter

 

Mobility/Foam Roll
Warm-Up x 2: Run 1 lap, 10 squats, 10 push-ups, 10 jump pull-ups, 2 samson stretch

15:00 Handstand skill work
15:00 Ring skills- muscle-ups, inversions and levers

3 supersets, rest 1:30 between each
GHD Sit-Up x 15
Good Morning x 10

"There is nothing like the razor sharp tongue of a good friend to cut through the lies we tell ourselves."

--Laura Moncur--, Merriton, 02-25-09

 

This should be a nice, easy skill session to finish up this cycle. Here's a  little motivation for next month's training cycle which will be a little heavier on the o-lifts (while also improving general conditioning, push-up endurance, grip strength and agility)

Kendrick Farris- 211kg (464.2#) clean and jerk at 85kg (187#)

Bob Hoffman- The Squat Snatch

 

 

Mobility/Foam Roll
Warm-Up x 2: Row 200m, 16 lunges, 10 DB PP, 10 jump pull-ups, 2 samson stretch

Precision jump technique, then 8 short jumps, 4 medium jumps, 2 long jumps

Run 1 mile for time
rest 3-5:00
Run 2 x 400m (up and back to 1st st) each for time, rest 2:00 between each
rest 2:00
3:00 max rep double unders or max sets of 20 singles + 7 tuck jumps

"What's the use of worrying? It never was worthwhile."

--George Asaf--