Full Range of Motion is the Only Healthy Range of Motion

M. Thompson sits "in the hole"

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 (tentative) - VERSUS II

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WOD for Thursday 10/10

STRENGTH

front squat 5x3

CONDITIONING

5 rounds for time:
10 power cleans, 35/20kg
25 situps

Post time to whiteboard/comments/Cody.
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He'll be visiting at the end of the month! Reserve your spot now!

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Happy Bornday Thompson!

M. Thompson practicing his Front Lever with Shawn, Leslie and Karen

HBD Thompson! ----
WOD

1.

every minute on the minute for 12 minutes:
2 deadlifts

Pause at the top of the 1st rep and hold for 5 seconds. Don't use an alternate or hook grip. Watch the clock so you can time yourself properly. Make the 2nd rep touch and go.

2.

"FIGHT GONE THOMPSON"
4 rounds for max total reps. 1-minute stations of:
- alternating kettlebell presses, 16/8kg
- pullup
- box jump, 24/20"
- row (calories)
- rest

Post score to whiteboard.

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Longevity - Optimum Performance Training

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Racks on Racks (on racks)

Sudha, AJ, and Thompson

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WOD

every minute on the minute for 10 minutes:
3 snatch deadlift

then

5 rounds for max total reps, 1-min stations of:
- row (for cal)
- shuttle run (10m)
- airdyne (cal)
- tuck jumps
- rest

compare and contrast to 15OCT2012. Post deadlift and time to whiteboard.

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Paleo Tom Kha: Thai Coconut Chicken Soup - Life As a Plate

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Maxing Out Your Bench Press

Thompson and Paul

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WOD

establish within 20 minutes:
bench press 1RM

then

4 rounds for time:
10 k2e
15 ab-mat situps

then

3 rounds:
8 strict GHR
8 seated good mornings

Post bench and time to whiteboard.

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If you're in class early:



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