Week of February 27-March 4

Monday, February 27, 2017 Warmup & Plyometric (10 min): Rounds of Squat Therapy, each movement x 3 reps 5-8 box jumps or step ups Skill work (15 min): 5 rounds of 2-5 banded or strict pullups (Level 1: Ring Rows) 5-8 double KB rows Strength (25 min): Squat 50, 60...

Week of February 20-25

Monday, February 20, 2017 Warmup (10 min): Squat Therapy 3×5 Goblet, Wall, Bar, Pole Strength/Hypertrophy (30 min): Squat 40, 50, 60, 65 % x 8, 70-75% x 8-12 (leave 1 rep in tank) drop 6% from last set and do another set of 8-12 (leave 1 rep in tank) *Level 1...

Sunday, February 19, 2017

Sunday, February 19, 2017 7 AM Mindful Lifting, The Beach Boys, Pet Sounds 8 AM CrossFit Sport Class 1) Warmup (10 min) 2) Skill Work (20 min): Split Snatch 3) 3 Levels of the Inferno Station A–Med Ball Over and Back x 10, Airdyne x 1 min Station...

Friday, February 17, 2017

Warmup (10 min): Trainer’s Choice Strength/Compensatory Acceleration (20 min): Deadlift Warmup set at 40-50%, then 5 sets of 5 at 60-65% *reps should be crisp, powerful; no more than 2 min between sets * Level 1 5×5 Complex/Anaerobic Conditioning (30 min):...

Coaching

I’ve had a few unforgettable days in my coaching career.  Some good, some bad.  You never forget the look in someone’s eyes when you’ve lifted them way up…or let them down.  All you can do is try to get better one more day at a time. Early on...