9/11 Tribute Workout at SICFIT

 

Strength in Conditioning for Wednesday, September 9, 2015

This Friday, we remember and honor the great U.S. tragedy that took place fourteen year ago on September 11th, 2001. While it is important to remember the sorrow, the fear, and the disbelief that we all experienced that day, at SICFIT we also seek to remember the heroism, the patriotism, and the kinship for our U.S. brothers and sisters that this historic event also brought to the surface.

To celebrate the anniversary of 9/11, SICFIT gyms around the nation will be hosting a complementary “Hero Workout.” Both members and nonmembers of SICFIT gyms are welcome — so bring your family and friends for this unique patriotic tribute. After the workout we hope that you will consider making a donation on site to the 100 Club — a nonprofit organization dedicated to helping the families of first responders in times of tragedy.

Sign up online or by calling any of the four SICFIT locations hosting this event. If you’re registering for the Scottsdale location, scroll through the right-side events banner and click on the class time you would like to attend.

Looking forward to seeing lots of new faces to honor this day. Please share this link with your friends and family and invite them along as well.

SICFIT Scottsdale
 Scottsdale, AZ
 (480) 922-3253

SICFIT Old Town
 Scottsdale, AZ
 (480) 718-5041

SICFIT Chandler 
Chandler, AZ 
(480) 553-7603

SICFIT El Paso
 El Paso, TX 
(915) 307-1720

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WARMUP
Roll Out
PVC
Band Overhead Mobility
.
STRENGTH A
5 Rounds
3 Tall Jerks w/ 3 Second Hold in Receiving Position
1 Minute Rest
.
STRENGTH B
8 Minute EMOM
2 Press + 3 Push Press
.
CONDITIONING
5 Rounds
Run Big Lap/30 Calories on Airdyne
8 Clean and Jerks
8 Burpees
LIFE: Small Lap + 8 Hang Power Clean & Push Press + 5 Walk Out Push + 1 Minute Rest
FITNESS: 95/65
SPORT: 135/95
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Do You Yoga?

 

Strength in Conditioning for Tuesday, September

If Strength in Conditioning Fitness had a perfect match made in heaven, it would be Yoga. Strength in Conditioning is great at developing core power, brute strength, speed, and stamina. Like any good soul mate, Yoga steps in to fill in the gaps and is great at developing core control, muscular stability, flexibility, and endurance. Combine the two together and the results are enough to make anyone unstoppable!

Today at SICFIT Scottsdale we will be giving you a little taste of what yoga can add to your fitness. Our warmup will include a 10 minute Yoga flow. Be prepared to be surprised at how challenging and effective even just 10 minutes of yoga can be! In fact, your workout afterwards may even be one of the best performances you have given in weeks!

After experiencing the benefits of yoga first hand, we hope that you will join us Saturday mornings at 10am for SICFIT Scottsdale’s very own, full yoga class. This class is included as part of your membership, so come take advantage of this great offering!

 

Yoga

WARMUP
10 Minute Yoga Flow
/
SKILL
Handstand Practice
70 Second Handstand Hold Against Wall
.
CONDITIONING A
3 Rounds
20 Back Squats
Rest One Minute
1 Minute Max Effort Sit Ups
Rest One Minute
15-30 Second Bottom of Push Up Hold
5-8 Push Ups (SPORT: Plyo Push Up)
Rest One Minute
LIFE: Air Squat or Barbell Back Squat
FITNESS +  Sport: 50-65% of One Rep Max back Squat
.
CONDITIONING B
50 Mountain Climbers
50 Jump Rope
40 Mountain Climbers
40 Jump Rope
30 Mountain Climbers
30 Jump Rope
20 Mountain Climbers
20 Jump Rope
10 Mountain Climbers
10 Jump Rope
.
COOL DOWN
Roll Out
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Happy Labor Day SICFITTERS!

 

Strength in Conditioning for Monday, September 7, 2015

Happy Labor Day SICFITTERS! With all the BBQs, Cook Outs, Picnics, and Pool Parties today, it can be tough to stay committed to your paleo game plan. Try not to show up to the foodie festivities you have planned today with an empty stomach. This will help you make smarter decisions while you’re there.

Remember also, that a little bit of indulgence is perfectly okay. And with all the hard work you put forth in the gym and in the kitchen each week — you definitely deserve it! Try to pick one or two items to enjoy. And when you finally indulge in those items, enjoy every last bite!

We hope that in between patriotic parties you will still make time for your fitness today at SICFIT Scottsdale! Please keep in mind that we have limited holiday hours. We hope you will join us for one of the following class times:

8:00am FITNESS
12:00pm FITNESS
3:45pm Teens
5:00pm Bodyweight

Enjoy your holiday and long weekend, SICFITTERS!

PatrioticKettlebell

 

WARMUP
Big Warm Up
Run + Line Drills
.
CONDITIONING
16 Minute EMOM
Even Minute: 30 Seconds of Box Ups
Odd Minute: 45 Seconds of Push Ups
SPORT: Handstand Push Ups
.
14 Minute EMOM
Even Minute: 30 Seconds of Wall Balls
Odd Minute: 45 Seconds of Sit Ups
.
12 Minute EMOM
Even Minute: 30 Seconds of Kettle Bell Swings
Odd Minute: 45 Seconds of Flutter Kicks
.
COOL DOWN 
Walk Big Lap
Stretch
.

A Quick Upper Body Assessment

 

Strength in Conditioning for Saturday, September 5, 2015

The following assessment is a quick screen that I take all athletes through that want to be cleared for overhead lifting.  At first glance it may appear that the screen simply measures shoulder external rotation – however the screen reveals much more.

Corrective exercises can be quickly implemented, before being assessed in their effectiveness in improving this position.  The best angle for the person performing the screen is from the side where they can see whether or not the low back is in contact with the wall.

Here is what I look for during this screen…

Pelvic Tilt

An athlete that has a strong anterior pelvic tilt (hips tilted forward) will often have a visible downward slant to their pelvis.  This often takes the back into excessive hyperextension and will be represented by a visible space between the low back and the wall.  Correctives include glute bridges and hip thrusts with an emphasis on a taking the hips into posterior pelvic tilt (tucking the hips under).

 Low Back

While pelvic position can affect the low back (lumbar curve) some athletes with a more neutral pelvis will still present an overextended lumbar spine.  This is observed by noting space between the low back and wall.  This may be caused by a posteriorly tilted ribcage.  This athlete can benefit from abdominal exercises that train a ribcage down position (RKC plank, reverse crunch, dying bugs).  This flaring of the ribcage can affect shoulder mobility and breathing.

Thoracic Spine

Standing against the wall takes the thoracic spine into extension and is a good way to observe the mobility of the mid-back.  Look for stiffness in the chest and an awkwardness of the athlete to maintain their mid back against the wall.  Thoracic hypomobility (excessive thoracic kyphosis) will also affect the athlete’s ability to keep their elbows and wrists flat against the wall.  Correctives should focus on improving thoracic extension, thoracic rotation (rib roll exercise), and stretching tight pec muscles.

Breathing

If the ribcage is flared upward the athlete will often breathe into their chest and neck and not be able to flatten the low back into the wall.  Diaphragmatic breathing is the basis of core stability – glute and abdominal exercises (bird-dog, dying bug) can help restore proper alignment to allow for an athlete to breathe into their sides and belly.  The diaphragm is connected to the deep hip-flexor (psoas) and will be dysfunctional if the abdominals are weak and hip-flexors chronically tight.

Neck

The low back and thoracic spine influence the curvature of the neck.  Note if the athlete is able to keep the back of their head in contact with the wall.  A forward head posture can be corrected by practicing hip hinging drills with a pvc or dowel.  The good morning (pvc vertical), single leg deadlift, and front plank can all be used to train a neutral neck position.

External Shoulder Rotation

Shoulder rotation is the last component I look at – noting if the elbows and wrist are in contact with the wall. In addition to shoulder stretches, it is essential to mobilize the thoracic spine to allow for the externally rotated arm position that is required for back squats and overhead exercises like pullups.  Note that the lats can take the hips into an anterior pelvic tilt and restrict shoulder mobility.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Upper-Body-Assessment

WARMUP
Coaches Choice
.
CONDITIONING A
Plank Ladder
10 Seconds On + 10 Seconds Off
20 Seconds On + 20 Seconds Off
30 Seconds On + 30 Seconds Off
…. All the way up to 90
.
CONDITIONING B
4 Rounds
10 Deadlift
5 Burpees Over Bar
8 Front Squats
5 Burpees Over Bar
6 Thrusters
3 Minute Rest
LIFE: Barbell Only
FITNESS: 95/65
SPORT: 135/95 + HSPU instead of thruster
.
CORE WORK
3 Core Exercises
10 – 15 – 20 – 15 -10

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Fitness Classes for Kids, Tweens, And Teens — Oh My!

 

Strength in Conditioning for Friday, September 4, 2015

One of the greatest gifts we can give our children is helping them establish healthy habits early in life. By making daily activity and clean eating a no brainer for our kids, we are setting them up for SICCESS in all that they do!

As a family owned and operated gym, we do everything we can to overlap our family values with the values of our business. This is why we have made SICFIT Scottsdale a place where the entire family can come to sweat, learn, have fun, and be surrounded by like-minded folks all working hard to be their best-selves every single day!

Did you know that we offer a kids, tweens, or teens class every day that we’re open except for Fridays? On Mondays and Wednesday our Teens take center stage at 3:45pm. And for those younger kiddos we have our Kids and Tweens class on Tuesdays and Thursdays at 4pm, and again on Saturdays at 11am.

Give us a call to get your kiddo set and ready to go with SICFIT Scottsdale!

teens1

 

WARMUP
Tabata
2 Rounds Alternating
Plank + Superhumans + Handstand Holds + Pull Ups or Ring Rows
.
SKILL
Rope Climb Practice
.
CONDITIONING
500 Meter Row
1 Minute Rest
500 Meter Run + 40 Air Squats
2 Minute Rest
500 Meter Run + 40 Air Squats + 30 Sits Ups
3 Minute Rest
500 Meter Run + 40 Air Squats + 30 Sits Ups + 20 Push Ups
4 Minute Rest
500 Meter Run + 40 Air Squats + 30 Sits Ups + 20 Push Ups + 10 Pull UPs
LIFE: half Reps
.
COOL DOWN
Partner Stretching
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Power In Numbers

 

Strength In Conditioning for Thursday, September 3, 2015

There is power in numbers. Seemingly impossible feats suddenly become possible when surrounded by a strong, supportive, and encouraging community.

At SICFIT Scottsdale, we tap into this piece of wisdom, day in and day out. We apply this power to our fitness classes, teaching in small groups where you and your classmates come to know eachothers’ strengths, weaknesses, and breaking points. When challenges arise, the power of the group helps us stand strong and push through to accomplish once distant goals.

At the end of our training today, we will honor the relationships formed and community forged here at SICFIT Scottsdale by taking a cool down stroll as a class. During this time, take a moment to appreciate the shared challenges that you all have faced together, and how your collective energy makes everyone stronger.

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WARMUP
PVC Mobility + Shoulder Stretch
.
STRENGTH
5 Rounds
3 Press + 3 Push Press + 3 Jerk
LIFE: 4 Press + 4 Push Press
90 Second – 2 Mintue Rest
.
CONDITIONING
4 Rounds Tabata | Two Rounds at Each Station
Push Up
Ring Row
Mountain Climber
Sit Ups
1 Minute Rest
Walk Big Lap Together

 

 

 

The Will to Finish Strong

 

Strength in Conditioning for Wednesday, September 3, 2015

At the end of your workout at SICFIT Scottsdale, how much gas do you have left in your tank? If you’ve put forth your best effort during the the warmup, the strength session, and the conditioning, chances are you pretty much running on empty.

But this is where the big changes are made. This is where the gain in strength, stamina, and mental toughness are forged. Because at SICFIT Scottsdale, we know that there is always just a little bit of fuel left to get us through one final challenge before we pack up and call it another successful day at the gym!

We don’t do it every day, but a few times a week you will notice a “Finisher” section of our programming. On these days we are asking you to dig deep and leave everything you got on the gym floor — be it in the form of sweat or tears — we’re asking for you to show up for yourself on more time before you go home!

So today when you lay down over the abmat to finish up with two minutes of max sit ups — don’t think about about tired you are, how sore you are, or how badly you wanted to sneak out before this challenge. Think only of one single rep at a time. Think only of finishing strong. Think only of how much better you will feel that you met this final challenge head on, and defeated it!

EnduranceDefinition

WARMUP
500 Meter Row
5 Deadlift + Hang Power Clean, Front Squat, Press, Back Squat, Press Behind Neck, Pull Up
Power Clean Review
.
STRENGTH
10 Minute EMOM
2-5 Hang Plower Cleans
.
CONDITIONING
4 Rounds
8-10 Good Morning
30 Second Rest
8-10 Single Arm Dumbbell/Kettle Bell Push Press
30 Second Rest
1 Minute Max Effort Jump Rope
1 Minute Rest
.
FINISHER
2 Minutes Max Sit Ups
.

Challenge = Change

 

Strength in Conditioning for Tuesday, September 2, 2015

We are in the business of changing lives here at SICFIT Scottsdale. Over the last few years, one of the most powerful ways we have made this happen for our members is by participating in the Whole Life Challenge (WLC)!

During the WLC  — you, your fellow SICFITTERS from around the nation, and the many others who form this virtual community — will commit 56 days to forming healthy habits in seven categories. At SICFIT, our members are already ahead of the game, as the culture at our gym supports these habits. The Whole Life Challenge provides a systematic, points-driven way to track our progress. Plus, it gives us an opportunity to enhance our dedication to these practices with the support of a strong community behind us.

Below are the seven healthy habits taken right from the SICFIT Whole Life Challenge Team Page. Click on the pervious link to sign up today!

  1. Eat by the WLC rules you choose at the level that is right for you. Make conscious choices that support your vision for a healthy lifestyle. Earn up to 5 points daily for nutrition.
  2. Exercise for at least 10 minutes each day. We recommend 3-5 “workouts” each week. The other days you’ll earn your points by being active. Ride your bike, surf, hike, even take an invigorating walk at sunset. This is your time to move daily. You earn 2 points for exercise.
  3. Stretch for at least 10 minutes each day. You earn 2 points for stretching.
  4. Water One third of your body weight in oz. of water each day (20 ml per kg). You earn 1 point for water.
  5. Supplement with a dietary supplement that would make a difference for your body if you took it every day. You earn 1 point for your supplement
  6. Live the WLC weekly lifestyle practice – things like sleep, meditate, & supporting others. You earn 1 point each day you complete the weekly lifestyle task.
  7. Reflect at the end of each day and check in with how it went and how you’re doing. No amount of numbers can paint the whole picture. Your daily reflection helps you see how the challenge is really going. You earn 1 point daily for your reflection.

Once you sign up, here are some important dates to keep in mind!

Thursday, September 17th at 7pm
Get the low-down on how to get the most out of your Whole Life Challenge Experience!

Saturday, September 19th, at 9am
Whole Life Challenge Kickoff at SICFIT Scottsdale Plus Trader Joes Tour (Promenade Shopping Center).

Saturday, November 14th, at 9am
Whole Life Challenge Finals at SICFIT Scottsdale!

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WARMUP
Plyo/Line Drills
.
STRENGTH
5 Rounds
Deadlift
LIFE: 10-12 w/ Kettle Bell
FITNESS: 5-8
SPORT: 3-5
3 Knee Jumps/High Jumps
45-60 Second Plank/Weighted Plank Hold
90 Second Rest
.
CONDITIONING
4 Rounds
15 American Kettle Bell Swings
10 Goblet Squats
LIFE: Air Squats
6 Handstand Pushups
LIFE: 5 Burpees
SPORT: Strict Handstand Pushup
1 Minute Rest
.
FINISHER
5 Minute Max Jump Rops
.
COOL DOWN
Roll Out

.

Remembering 9/11, One Rep at a Time

 

Strength in Conditioning for Monday, September 1, 2015

More than a day of great tragedy, U.S. Citizens remember 9/11 as a day that brought us together and made us stronger.

Fourteen years later, we rekindle this flame by inviting our patriotic brothers and sisters to once again join together to become stronger. On 9/11, join your local SICFIT gym for a free memorial workout to honor the lives lost and the lives forever changed by this most significant day in US history.

Rep by rep we will work together to overcome the challenges that this workout presents as a metaphor to the challenges we can conquer when the hearts and minds of our great citizens are united as one.

Sign up online or by calling any of the four SICFIT locations hosting this event. If you’re registering for the Scottsdale location, scroll through the right-side events banner and click on the class time you would like to attend.

Looking forward to seeing lots of new faces to honor this day. Please share this link with your friends and family and invite them along as well.

SICFIT Scottsdale
 Scottsdale, AZ
 (480) 922-3253

SICFIT Old Town
 Scottsdale, AZ
 (480) 718-5041

SICFIT Chandler 
Chandler, AZ 
(480) 553-7603

SICFIT El Paso
 El Paso, TX 
(915) 307-1720

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WARMUP
OLY Snatch Progression
,
OLYMPIC WEIGHTLIFTING
12 Minute EMOM
Odd Minute: 3 Power Snatches
Even Minute: 5-7 Burpee Box Overs
LIFE: Walk Out Push Ups
.
CONDITIONING
7 Rounds: 7 Power Snatch + 21 Double Unders
LIFE: 7 Hang Power Snatch 45/35 + 30 Single Unders
FITNESS: 7 Power Snatch 75/55 + 21 Duble Unders
SPORT:  7 Power Snatch 95/65 + Double Unders
,

What is a Functional Movement Screen?

 

Strength in Conditioning for Saturday, August 29, 2015

This past weekend I attended the Functional Movement Systems Level 1 and Level 2 seminars, the following are my main take-aways.

The Functional Movement Screen

The Functional Movement Screen is a standard operating procedure for assessing functional movement, providing a baseline for movement competency.  The 10-15 minute screen scores seven patterns with the intention of identifying dysfunctional movement and asymmetries.  The objective screen provides a framework for corrective exercises, which then can be evaluated in their effectiveness of improving movement patterns.

Movement competency lays the foundation for strength capacity and skill development.  Gray Cook emphases the point that athletes should not add strength to dysfunction.  The FMS determines whether or not an athlete can ‘access’ a certain movement pattern.

Functional-Movement-Screen

The performance pyramid’s foundation is functional movement on which functional performance and functional skill rests.

Four Primary Objectives

A: Philosophy of the Functional Movement Screen

Screening movement allows for a qualitative metric for determining movement competency.  Fitness training measures quantitative metrics like strength, power, speed, and endurance whereas a qualitative metric looks at how well an athlete can perform developmental movement patterns like squatting, lunging, stepping, reaching, leg raising, and rolling/crawling (ipsilateral/contralateral movement).

B: The Functional Movement Screen

All of the seven movement patterns require a balance between mobility and stability.  Motor control is having all the right components of a movement at the right time.  It answers the question of how well you can create movement into your extremities while stabilizing the core.

“Mobility is addressed first because adequate stability cannot be present with reduced mobility.  After mobility is improved static and dynamic stability are trained – If you just stretch you will have naïve range of motion.”

Mobility: Active Straight Leg Raise, Shoulder Mobility

Motor Control: Rotary Stability, Trunk Stability Push-Up

Functional Patterning: Inline Lunge, Hurdle Step, Deep Squat

#1: Active Straight Leg Raise

It was highly stressed that the ASLR is not a hamstring test – there are a lot of factors that determine an athlete’s ability to disassociate hip flexion of one leg from hip extension of the other leg.  The ASLR determines an athlete’s readiness to hip hinge (deadlift), run, lunge, and reflectively stabilize the core during leg movement.

The Straight Leg Raise is the Highest Priority of the Functional Movement Screen and is targeted first if dysfunctional or asymmetrical.

#2: Shoulder Mobility

A key point for shoulder mobility was to address thoracic rotation when a shoulder asymmetry is noted.  Aim to improve thoracic rotation, then thoracic extension.  Shoulder mobility is dependent on good thoracic and cervical spine motion and reflective stabilization from the diaphragm.   Two things the shoulder loves are compression and distraction – the kettlebell can be used for each (turkish getup, suitcase carry).

#3: Rotary Stability

The essence of the rotary stability test is being able to maintain a neutral spine during arm and leg movement.  The rotary stability test screens both ipsilateral and contralateral arm and leg movement that comprise rolling (throwing) and crawling patterns (walking/running).

#4: Trunk Stability Push-Up

The foundation for the pushup is the plank.  The pushup is not a shoulder exercise it is a core stability exercise.  The plank is extremely effective at improving bad posture (upper crossed syndrome).  A common compensation during the pushup is rotation (twisting on the way up), which indicates poor rotary stability (anti-rotation).  In this case the prime movers are incorrectly engaging before the stabilizers.

#5: Inline Lunge

The inline lunge is a representation of good deceleration, whereas the hurdle step represents the capacity for acceleration.  Ankle mobility comes into play with the inline lunge, hurdle step, and deep squat.

#6: Hurdle Step

The hurdle step is a good example of the layering of the movement patterns – requiring a good active straight leg raise, rotary stability, and trunk stability.  Hip and ankle mobility are also required while balancing on one leg during the stepping pattern.

#7: Deep Squat

If an athlete does not have good ankle mobility, trunk stability, and hip/shoulder mobility they will not be able to be able to squat well.  Improving the straight leg raise or rotary stability strengthens the squat pattern.  Gray Cook has said, “Maintain the squat – train the deadlift” – which goes back to the straight leg raise as the foundation for both bilateral and unilateral movement.

“We used to first go after the deep squat – we now go after the six patterns underneath it.”

C: Scoring/ Interpreting Results

The scoring for the screen is a 3, 2, 1, or 0 on each exercise.  Three is perfect form, two is completion of the screen with dysfunction, one is a failure to complete the screen, and zero indicates pain – whether or not an athlete completes the exercise.

3: Perfect
2: Cool
1: Not Cool
0: Pain

The screen is completely objective – scoring is done during the screen – without interpreting the results till afterwards.  Scores of zero (pain) should be evaluated by a medical professional.  What matters is not the total score – but identifying dysfunctional movements (1’s) and asymmetries.

“Asymmetries always take priority since they create the highest risk for injury.”

D: Correctives

Conditioning is adaptations in structural integrity or performance overtime.  Correctives are immediate positive responses in movement to corrective exercises.  A single leg deadlift can be used as a conditioning tool or corrective exercise.  The difference is how and why the exercise is used.  A corrective exercise addresses a dysfunction of a specific individual.

The essentials of corrective exercise were covered in depth – breathing, the chop and lift, deadlifting, and rolling.  Deadlifting is not about chalk, blood, and sweat – it’s about learning to hinge through your hips for daily activities.

Coaches should integrate correctives into workouts – an athlete with a shoulder mobility restriction can do a rib roll to improve thoracic rotation between sets of goblet squats.

FMS Training Cycle

The FMS training cycle is based on identifying the corrective pattern, mobility competency, static motor control, dynamic motor control, then and performance.

The art of correctives is taking an athlete to the edge of their ability.  Giving an athlete with dynamic proficiency static drills is like taking someone who is in advanced algebra and putting them into basic math. On the other hand, it is important to recognize when an athlete is using a high threshold strategy for a low level task.

One of the most useful concepts of the FMS corrective philosophy is, “Sometimes what we remove is more important than what we add.”

Dysfunctional movement or asymmetry during a movement pattern like the active straight leg raise provides a template for what related exercises should be avoided until correctives are applied to the movement pattern that supports that exercise.

Red Light, Yellow Light, Green Light

If an active straight leg raise is dysfunctional or asymmetrical there are exercises that can be categorized under red light, yellow light, or green light (avoid, use with caution, train).

Hip hinging should be avoided (deadlift, kettlebell swing).  Step-ups, squats, and split-squats should be carefully observed during training. Upper body training, core work, and half-kneeling exercises are all green light and potentially useful for correcting the dysfunctional pattern.

I highly recommend that coaches and athletes go through a Functional Movement Screen and integrate some of the key concepts into their current training philosophy.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Related Resources

Functional Movement Systems
Pre-Hab and the 80/20 Functional Movement Screen 

Cook-Performance-Pyramid

WARMUP 
800 Meter Run or Row
Burgener Warmup
Movement Prep
.
STRENGTH
15 Minutes to Build to Heavy Clean and Jerk
LIFE: Hang Power Cleans and Push Press
.
CONDITIONING
50 Box Jumps, 24″
50 Jumping Pull-ups
50 Kettlebell Swings, 1 Pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45#
50 Back Extensions
50 Wall Ball Shots, 20#
50 Burpees
50 Double Unders
.

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