ON RAMP SUNDAY: August 10, 2014

NEW ON RAMP FORMAT: Every Sunday we will review body weight and barbell movements that you will see the coming week of training.

Session 1 @ 10:15 a.m. will cover body weight and kettlebell movements.

Session 2 @11:15 a.m. will cover barbel movements

SESSION 1 @ 10:15 a.m.:

(A) 800m Jog/Run

(B) GymNASTY Mobility

(C) GymNASTY Holds

  • Plank Hold
  • Plank Forearm Holds
  • Hollow Body
  • Superman
  • Hollow Body Rocks
  • Superman Rocks

(D) Kettlebell Swings

  • Russian
  • One Arm Russian
  • Two KB Swing
  • American

(E) Conditioning: Trainer's Choice

SESSON 2 @ 11: 15 a.m.

(A) 500m Row

(B) GymNASTY Mobility

(C) All the SQUATS!!!

  • Air Squat
  • Plate Out Squat
  • Plate In Squat
  • Back Squat (High and Low Bar)
  • Front Squat
  • Overhead Squat

(D) Snatch Progressions

  • Snatch Pull
  • Snatch High Pull
  • Muscle Snatch
  • Quad Snatches (Muscle-> Power-> Full)
  • 3 Position/Pause Drills

(E) Clean Progressions

  • Clean Pulls
  • Clean High Pulls
  • Muscle Clean
  • Quad Cleans (Muscle-> Power-> Full)
  • 3 Position/Pause Drills

(F) Jerk Progressions

  • Press
  • Push Press
  • Power Jerks
  • Tall Jerks
  • Tall Split Jerks
  • Split Jerks

(G) Conditioning: Trainer's Choice

Kristiana. 500m Row after Mini Heavy Liz. Photo by Rafael Vega