**Thank you so much for coming out and supporting the Adaptive Athlete Association of San Diego on Saturday! Seeing the support our community always gives to those in need are among the things we are most proud of. You all helped a lot of folks less fortunate than us, and that is truly appreciated.
**FRIDAY “Little Bill” Times
Noah Cosby, 13:47
Kyle Atkinson, 15:16
Joe White, 15:29
Connor Wilkes, 15:52
Ben Romig, 16:24
Viv Smith, 16:44
Natasha Keitges, 17:54
Julianne Russell, 18:06
Bri Cherry, 18:06
Lauren Faison, 18:22
FOCUS OF THE DAY: Build squat strength then focus on burning fat and building conditioning.
THINGS TO THINK ABOUT IN THE BACK SQUAT: When beginning the concentric phase of the movement (ascent), think about your weight distribution in the initial push off the ground. (VIDEO HERE)
IF YOU ARE IN PHASE 1: Continue your development of mastering the squat mechanics before going heavy. Keep your chest tall and your knees out.
“Dale Dobek” Format: Back Squat
First, 5×5 Back Squat @ 50-75%
10 DB Side Raises
— Then, in a Circuit. 8 Pull-Ups
6 DB Front Squats
15” Hollow Holds
150m Run (x15 Minutes)
FOCUS OF THE DAY: Build power endurance and build work capacity.
THINGS TO THINK ABOUT IN THE ROW: Realize your meter count is tallying up on your recovery (after your stroke). Take your time on the recovery and get more power out of each stroke. The flywheel should make as much noise as possible.
IF YOU ARE IN PHASE 1: Prioritize rowing technique. We do it often.
FOCUS OF THE DAY: Learn how to apply power and athleticism via the clean.
THINGS TO THINK ABOUT IN THE CLEAN: Your arms are simply levers. Your total body moving in unison is what applies velocity and moves the barbell.
IF YOU ARE IN PHASE 1: Fast elbows.
8 pm – CP
“Dr. Dobek” Format: 2-Tier
First, for Strength. 5×5 Hang Clean Complex @50-75%
— Then, for Fat Loss and Cond. 40m Walking Lunge
5/s Humblers (x15 – 20 Minutes)
Phase 1 Modifications Hang Cleans →Hang Muscle Cleans
Advanced Progressions Hang Cleans → 5×2 Hang Clean or 5×2 Clean @ 80-90% Lunge/Run → Perform w/ Plate
6 pm (CP)
Main Movements: 5 x 2 Snatch @ 80-90% → Level 1 BB Club+
5 x 5 Hang Snatch @ 50-75% → All others
— Finisher: 5 x 5 BTN Strict Press
Kettlebell Core 5:30p – PB
12 Pass Through Lunge
6/s Offset Push Up
8/s Side plank Archer row
12 Hook Swing (x12 Min)
8/s Monster walks
15 Banded Leg Lifts
10 Alternating DB Clean To Press
200m Run (x12 Min)
— Partner Finisher:
A. 20 1 arm swings
B. Plank Drops
A. Waiter Walk
B. Crunches (xTR)