"Stay in the Moment"(12.29.2010)

Jessica is another case of a firebreather in the making! She has picked up her training and is in the midst of training for some local competitions!

I. Schedule for Holiday Week:
Wednesday: 6:30 am, 9:00 am, 5:30 pm, 6:30 pm
Thursday: 5:30 am, 9:00 am, 5:30 pm, 6:30 pm
Friday(New Year’s Eve): 8:00 am, 9:00 am, 10:00 am
Saturday: Gym Closed
Sunday: 11:00 am
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Inch Worm to Push-Up
ITB Band Stretch
Samson Stretch
Spiderman Lunge
Shoulder Extensions
Hamstring Band Stretch
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Hang Squat Cleans(Total Body), 5-5-5
B. “Stay in the Moment”(5 Rounds for time):
5 Toes to Bar
10 Ring Dips
15 Kettlebell Swings or Dumbbell Swings @ 55/35
*Phase 1*
Banded Push-Ups or Regular Push-Ups
*Phase 2*
Banded Ring Dips
*Phase 3*
Full Range of Motion Ring Dips(with turnout)
IV. Competitors Workouts of the Day:
A1. Hang Squat Cleans, 3-3-3
A2. Landmines, 10-10-10
B. 7 Rounds for time of:
185 lbs Front Squat x 3 reps
L-Pull-Up x 7 reps
Post Weights Used and Time to Complete to Comments.