"Double Trick"(12.30.2010)

Andy and Frank working the Bench Press! Always important safety is first, Always have a spotter!

I. Change to Holiday Schedule:
Thursday: 5:30 am, 9:00 am, 4:30 pm, 5:30 pm, 6:30 pm
Friday: 6:30 am, 9:00 am, 11:30 am
Saturday: Gym Closed
Sunday: 10:00 am and 11:00 am

II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
High Hamstring Stretch
Band Hamstring Stretch
Shoulder Mobility Work
Box Hip Flexor Stretch
III. Skill and Metabolic Conditioning Workouts of the Day:
A. Skill Handstand Practice, Handstand Holds, Frog Headstands, Headstands, Free Handstanding
B. Max Box Jump Height
*Compare to October 4th, 2010.*
C. “Single Trick”
10-9-8-7-6-5-4-3-2-1 of:
DB Thruster
1-2-3-4-5-6-7-8-9-10 of:
*Rotate between the two exercises. You will do 10 Dumbbell Thrusters, then 1 Burpee, then 9 Dumbbell Thrusters, then 2 Burpees, and so on.*
IV. Competitors Schedule Workouts of the Day:
A. Max Box Squat, Work up to a 1 Rep Max Box Squat(Box at Parallel)
B. Good Mornings, 6 sets of 6 reps @ 50% of 1 Rep Max Back Squat
C. Max GHD Sit-Ups in 2:00 Minutes
D. Muscle-Ups, 7 sets of Unbroken 4 reps, Rest as needed between sets
Post Weights Used and Times to Complete to Comments.