As a man was passing the elephants, he suddenly stopped, confused by the fact that these huge creatures were being held by only a small rope tied to their front leg. No chains, no cages. It was obvious that the elephants could, at anytime, break away from their bonds but for some reason, they did not.
He saw a trainer nearby and asked why these animals just stood there and made no attempt to get away. “Well,” trainer said, “when they are very young and much smaller we use the same size rope to tie them and, at that age, it’s enough to hold them. As they grow up, they are conditioned to believe they cannot break away. They believe the rope can still hold them, so they never try to break free.”
The man was amazed. These animals could at any time break free from their bonds but because they believed they couldn’t, they were stuck right where they were.
What are your rope made of…..
P. Chain Maintenance
10 min freestyle
Lacrosse ball,
lower back,
side butt, Hamstrings
If you are having trouble anywhere ask your coach how to address it. This is YOUR time to take care of YOU!.
The Spark Arrestor (Time)
Run 1 mile
50 GHD situps
Run 800m
40 GHD situps
Run 400m
30 GHD Situps
Run 200m
20 GHD Situps
*40 min cap


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Rhabdo alert!!!!!!
If you are not conditioned (inconsistent lately and not on a nutrition program), TAKE BREAKS and do not use the heaviest possible load!!!
Rolling in a new exercise for today guys that is going to really help youth lockout on the traditional deadlift.
Perform this exercise explosively with a violent squeeze of the butt to finish. Choose a challenging but not impossible weight.
This is also an excellent modification for you guys who lack the mobility or stability to get into the full deadlift.
Pay special attention to the mobility today and I am seeing a lot of upper trap tension in the way some of you guys are holding things. TAKE your time on this, get deep inside those shoulder blades.
Spend 6-8 minutes with a lacrosse ball or two diggin in to the upper traps and T-Spine area.
Take your time!
Nothing is even happening until after 2 minutes in the same spot.
The more it hurts the more you need this.
Like you need to purchase a lacrosse ball and bring it home kind of need it.
Sumo Speed Pull (3 EMOM 6)
EMOM in 6
3 Sumo Speed Pulls
All about speed baby.
Dimmeldy Doo (Time)
For Time
Dimmels 225/155
Box Jumps 30/24
Rx Plus is Unbroken Dimmels
*Dimmels are just below the knee cap with a ballistic pull that culminates in a rock hard booty.
**please inspect your boxes before jumping


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Finally…it’s Summer League time again. Reloaded into the new format that will help us make it the hottest event of the Summer!
This workout begins with the wallball on the floor and both athletes standing tall. At the sound of “3, 2, 1, Go!” one athlete will assume a handstand hold on the wall.
While one partner holds a handstand against the wall, the other partner will complete wallball reps. Reps will only count while the partner holds an upright handstand.
Athletes may delegate repetitions however they see fit. Once the first set of 50 wall balls are complete, the athletes will begin their set of 50 Pull-Ups. One athlete may work at a time and repetitions may be delegated however the team sees fit. Jumping Pull-Ups may be substituted for Pull-Ups but reps will count 3:1.
The workout will resume in this fashion through sets of 40, 30, 20 and 10.
The handstand hold can be either facing toward or away from the wall but feet and hips must be stacked directly over the shoulders for the handstand to count.
In the wallballs, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops from the top, it cannot be caught on the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom and at the top the chin must break the horizontal plane of the bar.
In the Jumping Pull-Up, the pull-up bar should be setup so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so their arms are fully extended.
Topsy Turvy (Time)
With a Partner for time:
Wallballs w/ Handstand Hold (20#14#, 10’/9’)
**if you are not in Summer League, and looking for an ass whooping, do it solo as secribed below.
Topsy Turvy (Solo) (Time)
For Time:
Wallballs (20#14#, 10’/9’)