Warm Up Outline (10-20min)

Day 1 there is a local comp going on! These kids are strong!!!

Dinner!!!

Congrats to Ben, Ryan, Eric, Kelley, Aubrey and Kate for your hard work!

Cal States Games

Oly Cal States Games

Competitors’ Results:
Jen Balster: gold, 48kg class
Gillian Formaneck: gold, 58kg class
Armen Hammer Amirian: went 4 for 6 out of his lifts
Steve Yurosek: gold, 105kg Masters class
Michael Ryan: went 3 for 6 out of his lifts, with two new personal bests!
Ron Yellin: bronze, 85kg class
Ben Oliver: silver, 85kg class
Big Will Otto: gold, 105kg class (and taking Coach Max’s four-year standing title!)

Power Cal States Games

Sheryl Punky Condon: gold, 75kg class

Roll Out (5min)
Self Myofascial Release Exercises
Self Myofascial Release Techniques

Warm Up (15min)
2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell

1×12ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

3×30sec of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

1×10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
1×5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

Work Out (60min)
3 Sets (10min)
45-30-15sec Hand Stand Holds
8 Scapula Pull Up + Chin-up
12ea Oblique Crunch

3 Sets (10min)
8 True Push-up
8 Supinated Pull Up + 12 Scapula Pull-up
6 Turtles (Tempo:4-1-4)

3 Sets (10min)
8 Manuel Skull Crusher
12 Rockers
12 Archers

3 Sets (10min)
10 Pull Overs
10 V Crunch + Opposite Toe Touch
10 Cobras
15 Oblique Dip

3 Sets (10min)
10 Seated Scapula  Shoulder Raise (Tempo: 4-2-2)
10 Seated DB Rear Flys (Tempo: 4-2-2)
10 DB Seated Empty Cans (Tempo: 4-2-2)

Tabata Battling Ropes (4min)
8x20sec on + 10sec Off

Cool Down (15min)
onefourfourone.com

Power Snatch 5×3/50% w/ 45sec. Rest
1min Rest
Snatch 5×3/60% w/ 45sec. Rest
2min Rest
Clean 3 Position 5x1ea/50% w/ 45sec. Rest
1min 30sec Rest
Clean 5×3/60% w/ 45sec Rest
2min Rest

3 Set
Chain Wave Squats 5-3-5
40m Sled Walk

3 Set
Split BB Squat Jump 6ea + 2sec Hold
40m Revers Sled Walk

3 Set
3 Box Jumps
40m Lateral Sled Walk (20m ea. leg)

Bent Over Row 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/
Floor Press 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/

3 Set
1 Arm Row 10/ 2×8/
Rack Press 10/ 2×8/

3 Set
1 Arm DB Bench w/ Feet Up
Manuel Bench Row 8

3 Set
Seated Manuel Scapula Shoulder Raise 8
Pron Manuel Rear Delt 8

The combination of weight training, aerobic exercise and sound eating habits have shown to be the most effective for fat loss and toning. Toning is simply the restoration of muscle and the simultaneous decrease of fat. Every year after the age of 25, the average American gains one pound of body weight, yet loses one third to one half pound of muscle (Evans 1992). Consequently, our resting metabolism decreases approximately one half of a percent every year. Proper exercise and sound eating habits can reverse this process.

While aerobic exercise burns fat during exercise, anaerobic exercises, like weight training or sprints (see HIIT), utilize fat hours after exercise. Weight training can also increase the metabolic rate a second way: It restores muscle tissue that had been lost over the years from a sedentary modern lifestyle, thus improving the aesthetics of the body by accentuating its curves and shape. The average adult adds 3 pounds (1.36 kg) of muscle after 2 months of strength training (Westcott 1995) and consequently increase their metabolic rate by 7% (Campbell 1994, Pratley 1994). One pound (0.453 kg) of muscle burns approximately 30-50 Calories per day. In contrast, a pound of fat only burns about three Calories per day. After 3 months of strength exercise, the average adult loses 4 pounds (1.8 kg) of fat despite eating 15% more Calories (Campbell 1994).

Weight training exercises that use large muscle groups (e.g. Gluteus Maximus, Quadriceps, Hamstrings, Chest, and Back exercises), with a progressively greater resistance, have the most potential for restoring lean body weight and raising the metabolism hours after exercise.

Most people do not have to be worried about getting too big when training with weights. Evidence suggests that less than 20 percent of men, and very few women, can develop large muscles, even if they wanted to, regardless of what program they follow. Bodybuilders seen on TV have usually trained for years, possess a certain degree of genetic aptitude and, most likely, have used anabolic steroids sometime in their careers.

When beginning an exercise program muscle mass increases may initially outpace fat loss, resulting in a very small, temporary weight gain. When exercise can be increased over time, more significant fat loss can occur. Unless an exerciser is highly motivated, actual weight loss is usually only seen with particular dietary improvements.