"Test, Re-Test, and Analyze"(6.3.2011)

Coach John Thomas pushing through his workout!

I. Pre-Warm-Up Dynamic Movement(5 to 7 Minutes before class):
3 Rounds of:
Row 250 m
PVC Dislocates x 15 reps
Overhead Squat x 10 reps
Lunge PVC Overhead x 10 reps( 5 each leg)
II. Mobilization Piece:
1. Shoulder Dislocates- Grab bar behind and mobilize those shoulders
2. Coach B Warm-Ups: Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
III. Dynamic Warm-Up:
“Vagabond Warm-Up”
IV. Strength and Conditioning Workouts of the Day:
A. Deck Power Cleans, 3 sets of 3
*Sets Across*
*Compare to April 1st, 2011*
*Go up 5 lbs from last weight if you were successful from last time performed.*
B. “Burp-A-Thon”
100 Burpees For Time
*Compare to February 28th, 2011*
Post Weights Used and Time to Complete to Comments.