April 22, 2013
April 24, 2013
Wednesday, 4//24/13

3 x 30 Jumping Jacks, 20 Squats, 10 Spider Lunges, 8 Alt-T Push-Ups, 4 Squat Walk Steps Lf, then Rt

Pre Mobility:
1min Band Lat/Tri Stretch per side; then,
2 x 30sec On + 30sec Off of Floor Wrist Stretch

Strength: Front Squats
1 x 5/side Rack Prep w/ Bar (Elbow Rotations w/ Bar on the Back);
1 x 10 Fr Squat w/ Bar;
1 x 10 Fr Squat w/ Light to Moderate Weight;
10-8-6-4-2 M.E. Front Squats

Skill: Double Unders
3min Single Skips; then
10min DU practice of

(A) 2-3 singles + DU attempt; or
(B) max effort DU’s strung together; or
(C) Flight Simulator (5-10-15…50…15-10-5)

Post Mobility:
Chair Calf Stretch;
Assume the Position



  1. Steph says:

    Is that the day I dropped 150lbs on my knee?

    Great class today! It was nice to work on max effort front squats, although I feel like my numbers have plateaued, been at these numbers for months and they feel about the same, not heavier or lighter. Guess I need to squat more.

    The flight simulator was tough today. On the round of 40 coming down, I noticed I was jumping really high cuz my wrists just didn’t spin anymore. Tough, but made it back to 5 with a few seconds left. Woof.