"Brother Man"(11.7.2011)

Junkyard Dawg Warm-Up performed by Al and Gerry!

*PotLuck Dinner this Sunday, November 13th @ 3:00 pm. Bring some Paleo Friendly Food and celebrate our wrap up of the No Grain Challenge that will be ending on Thursday, November 17th, 2011. Family, Children, and Friends are all welcome to attend!*

I. Aerobic Training Could be detrimental to your Health!?:
Click on the Link Below and get some great information on 5 bad news bears facts about aerobic training and the cause of death and aging through this regiment of workouts! Runner’s beware you will not like this!
Click on name to Read Article: Charles Poliquin Analysis on Aerobic Training!

Negative Pull-Ups- Best Way to Build Up Towards that Strict Pull-Up!

II. Dynamic Specific:
3 to 4 Minutes of Zone 2 Work:
then perform the following:
Scorpian Holds
Lunge Complex
Inch Worms
Wall Squats
III. Dynamic Mobility:
Thoraic Roll x 5 Minutes
IV. Strength and Conditioning Workouts:
A. Snatch Push Press, 3-3-3-1-1-1
B. “Brother Man”(Perform the following for time):
Run 400 m
Swings x 21
Pull-Ups x 12
Run 400 m
Swings x 21
Pull-Ups x 12
Run 400 m
Thrusters x 15 reps
*Weight will be announced during class*
*Level 1*
Run 200 m, Swings, Body Rows
*Level 2*
Run 400 m, Swings, Banded Pull-Ups
*Level 3*
As Rx
Post Weights Used and Time to Complete to Comments.