5 split squats with rear foot elevated per leg
:30 hollow hold
:30 plank/inversion hold
EMOM for 10 minutes
Level 1 - 10 perfect narrow stance (feet almost touching) squats (can scale to box or band)
Level 2 - using box or band, 5 controlled single-leg squats per leg
Level 3 - 3 negative pistols per leg (can try roll-up as well)
Level 4 - 3 pistols per leg
Level 5 - 3 weighted pistols per leg
Even - 5 deadlifts (245/165lbs)
Odds - 5 HSPU
INT: 3 HSPU
BEG: 5 push-ups
(use 60%-70% of 1RM deadlift whichever is lower)
New Class Times
By popular demand, new class times:
Olympic Lifting - Wed 830am 504 with Brandon
Olympic Lifting - Mon 7pm 504 with Demian
Gymnastics - Every Saturday 9am 504 with Ryne and Kelsey
1 min jump rope
10 OHS (pvc/empty bar)
5-8 Strict Pull-ups/Ring Rows
Hang Power Snatch
Find a 1 Rep Max
Make small jumps
35 wallballs (20/14lbs)
Josh Paulus is having his horn recital tonight at 730 pm at the First Presbyterian Church on St. Charles and State. He is preparing for his European Competition so come out and support him if you are available!
10 No push-up burpees
10 pass thrus
5 toes to bar/knees to air
Beg - band
Int - strict
Adv - weighted
(use same weight for all 5 sets 1:00-1:30 rest; pick a weight that you feel like you could get 10 reps in the first set)
Need to complete all sets to add reps next week
10 OH walking lunges w/ plate (45/25lbs)
15 burpees onto plate
April 27th, 2013
Uptown: open gym from 9:30am-12:00pm
Also: (coach change over) open gym Uptown, noon-2 PM
504: open gym from 10:30am-1:00pm
powerlifting from 10:30-12:00
active recovery from 12:00-1:00
Open Gym: Mid City only 10:30am-12:30ish
Leg swing cycle
20 pass thrus
15 wall squats
10 walking lunges
30 second l-sit or variant
- hamstring with band or good mornings
- couch stretch with band and box
- double lax ball to thorasic spine
In teams of 3, 20-min AMRAP
5 goblet squats 32/24
10 AbMat sit-ups
15 box jumps 24/20
Partner A does as many rounds of the above while partner B runs a 400 (500m row). Partner C rests holding a 35/25 plate. If plate ever hits the ground, all teammates must complete 15 Burpees.
1 min ME front squats (135/95lb)
1 min HSPU/push-up
1 min KB swing (1.5/1pd)
1 min pull-ups
1 min rest
Score is total reps per movement
Row 250m easy, then 250m fast w/o straps
15 wall squats
10 min EMOM:
3 reps @ 60-70% of 1RM
Run or Row 5k (allow 30 mins)
Power Clean & Jerk ladder
Try to build to a 1 rep max: 3-3-2-1-1-1-1-1
50% x 3 cleans + 1 jerk
60%x 3 cleans + 1 jerk
75% x 2 cleans + 1 Jerk
Then Build to Heavy Single:
80%x 1 clean and jerk
85%x 1 clean and jerk
90%x 1 clean and jerk
Then 2-3 attemps at a 1 rep max
If you do not know your max, start off very light and work on technique. Build to a heavy single. The above guide should give you a great opportunity to make a successful lift.
DO NOT START TOO HEAVY AND DO NOT MAKE MORE THAN 3 ATTEMPTS AT A 1RM.
Free Concert in City Park
CITY PARK CONCERT IS CANCELED TONIGHT.
It is tentatively scheduled tomorrow evening at 630 as long as it doesn't rain!
Swing in the Oaks with the Louisiana Philharmonic Orchestra
Wednesday, April 24, 6:30 p.m. (rain date: April 25, 6:30 p.m.)
Goldring-Woldenberg Great Lawn
New Orleans City Park
The LPO’s annual FREE concert in New Orleans City Park featuring orchestra favorites.
Bring a picnic and enjoy the outdoors!
Concert FREE and open to the public
Adv - 1 min singles, 1 min DUs, 1 min TUs (triple)
Begg - 1 min singles, 1 min backwards, 1 min DUs
Arm circle cycle
1a) 3 x 10 strict T2B/knee raises/roll-ups
1b) 3 x ME nose/toes to wall/kick to wall/frog stand or tripod
10 min AMRAP
Turkish get-ups (1.5/1 pood)
504-861-0610 (call or text)
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