Back Squat 3/3/2/2/1/1
100 M Run
15 Air Squats
100 M Run
Erin getting ready for some heavy front squats during the LCI
Two Great Seminars This Month
1) Saturday Sept. 24th we will be holding an Intro to Kettlebell seminar (this event is open to the public) hosted by the Kettlebell Club of San Diego. This seminar will be led by Jason Dobly of Orange Kettlebell Club, and the POC for this seminar of Luis Cortes (
). This is a three hour long seminar and we will be offering two seperate sessions, the first from 9am-Noon and the second from 1:30pm-4:30pm.
What will be taught :
What Kettlebell is
What makes it unique
How to pick it up
How to safely work with momentum
How to maintain your equilibrium
Two handed swing
One hand swing
This Seminar is offered at a reasonable price of $97 -or- $48.50 (50% off) for LEO, Military, Firefighters, and CFMG members.
Please RSVP for this event with Luis (
). Also let him know if you are eligable for the 50% off.
2) Sunday Sept. 25 we will be holding a RX Jump Rope Clinic (this event is open to the public) hosted by the RX Jump Rope Team. This Clinic will run from 10am-Noon.
Basic jump rope theory and mechanics (Minimizing Variables)
Proper posture and alignment
Timing and Tempo
Turning mechanics, i.e. Elbows to wrists, dominant and non-dominant tendencies
Rope Tension and Proper Spacing
A lot of time will be spent on building the foundation and honing sound technique and thought processes. Each participant will also be filmed to give them visual feedback on the spot.
Participants will be doing a ton of jumping, single unders, drills, and double unders. Participants are encouraged to be "rested" for this clinic.
The cost is $75 which includes the custom RX Jump Rope (any choice) and the clinic. Clinic only cost is $40. Payments will be taken on the day of the event.
-We need a minimum of 10 participants and there is a cap of 30 participants.
-The clinic may run a bit longer depending on the class size and/or need.
Kendrick Farris vs 583#....Squat
Carl Lewis POSE Running
Extra Credit today for these Burpees