Coach Sommer: February 2009 Archives

$500 discount ends Feb 28.jpg
The $500 discount on the May GB Seminar ends tomorrow, February 28.

New Training Essay:  Shoulder Dislocates
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Perform the following:
3 sets of MU, L-sit, forward roll to MU, L-sit, forward roll to MU, L-sit, forward roll to hanging L, Crank, Reverse Crank
3x5 Tick Tocks

Finish with 10 Wall Extensions

See the Workout of the Day forum for additional details.
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Complete four rounds:
30 seconds XR Support Hold

Finish with 10 Wrist Pushups

See the Workout of the Day forum for additional details.
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Complete the following:
10 minutes in XR Strap HS

Finish with 2 x 10 Wrist Pushups

See the Workout of the Day forum for additional details.
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Perform:
3x3-5 SLS
3x3-5 single leg arch-ups

Finish with 3x10 hip extensions.

See the Workout of the Day forum for additional details.
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Complete four rounds:
10 depth jumps
30 seconds jumping Graduated SLS
30m tire/sled sprints

See the Workout of the Day forum for additional details.
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Complete 3 sets of each:
Embedded BL (1-2 reps) + Front Lever Rows (3-5 reps)
Embedded PL (1-2 reps) + XR PPP Plus (3-5 reps)
Embedded FL (1-2 reps) + HLL V to L (3-5 reps)

Finish with 10 Bridge Wall Walks

See the Workout of the Day forum for additional details.
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Perform the following:
3 sets of Front Lever Pull - Yewki - MU - XR L-sit - press shoulder stand - XR Bulgarian dip - XR dip - BL - FL
3 x 5 L-sit lifts on the XR

Finish with 2 x 10 Wall Extensions

See the Workout of the Day forum for additional details.
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Complete four rounds:
10 Clapping Pull-ups
10 TOPs Pulls
5 - 360s

See the Workout of the Day forum for additional details.
with Kasamatsu.jpgCoach Sommer and his student, Jr National Team member Allan Bower, with the great Japanese Olympic Champion Shigeru Kasamatsu at the 2007 JO National Championships.


WOD - -090213.jpgPerform:
12 cycles of Wrist Handstands

Finish with 2 x 10 Wrist Pushups

See the Workout of the Day forum for addtional details.
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Perform:
3 x 5 heavy weighted Deck Squats
3 x 5 negative Half GHR

Finish with 3 x 10 Hip Extensions

See the Workout of the Day forum for additional details.
Save $64!.jpg
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WOD - 090210.jpgPerform four rounds:
20 Bucket Circles
30-60 seconds of Germans
40' Ag Walks

Finish with 2x10 Wrist Pushups

See the Workout of the Day forum for additional details.
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Perform 3 giant sets of each of the following:
embedded BL (1-2 reps) + OAC assisted (3-5 reps)
embedded PL (1-2 reps) + Strap HSPU on the XR (3-5 reps)
embedded FL (1-2 reps) + Body Levers (3-5 reps)
Finish with 10 Bridge Wall Walks

See the Workout of the Day forum for additional details.
WOD - 090206.jpgPerform:
3 sets ring strength series
3x5 Front Pulls
Finish with 10 Wall Extensions

Post your ring strength series set construction in the forum comments.

See the Workout of the Day forum for additional details.
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Complete four rounds:
20 Jumping Deck Squats
30 Seconds Shuttle Run

See the Workout of the Day forum for additional details.
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Perform:
15 minutes of HS Walking ladders
rest 3-5 minutes

Finish with 2x10 Wrist Pushups.

See the Workout of the Day forum for additional details.
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Perform:
3x5 SLS jumping for height
3x5 GHR

Finish with 60 seconds total aggregate work of a straddle L variation.

See the Workout of the Day forum for additional details.

About this Archive

This page is a archive of recent entries written by Coach Sommer in February 2009.

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