"The Burner"(9.19.2011)

Coach John in the midst of judging during Fight Gone Bad!

*Reminders of Speciality Classes for the week: Olympic Lifting on Tuesday @ 6:35 pm, Gymnastics on Wednesday @ 5:35 pm, and Yoga on Saturday @ 10:15 am*

*Reminder of Early Morning Class Schedule: One 6:00 am Class has been added: Monday, Wednesday, Thursday, and Friday* 


The Judges watching every move and repetition!

I. Dynamic Prep Warm-Up:
90 Degree Quad Stretch
Spiderman Hamstring Overhead Stretch
Front Rack Position Stretch
II. Dynamic Specific Warm-Up:
3 Rounds of:
Power Skips x 10 m
Inch Worms x 5 m
High Knees x 10 m
Butt Kicks x 10 m
Coach B Warm-Ups: Clean Variation
III. Strength and Conditioning:
A.Deck Power Cleans, 5 sets of 2, climbing sets
B.”The Burner”
5 Rounds of:
Row 250 m
5 Deadlifts @ 275 lbs/185 lbs
10 Burpees
*Level 1*
Deadlifts @ 155/95
*Level 2*
Deadlifts @ 205/125
*Level 3*
Deadlifts @ 235/155
Deadlifts @ 275/185
Post Weights Used and Time to Complete to Comments.