Workout of the Day: 02-29-16
5 Rounds For Time
10 Push Jerks 155/105#
15 Deadlifts
Please Post Results to TRIIB.
Mobility for the Week 02-29-16
Tuesday @ Home:
Squat Therapy
4 x 10 Perfect Slow Air Squats. Get closer to the wall each set.
3 Rounds
Rotational planks: reach each arm to the ceiling 10 times. Hold 5 seconds at the top.
Thursday In Class:
Standing Pelvic Tilt
Standing Flexion Mobilization: Head to Low Spine
Supine Pelvic Tilt
Gymnastic Sit Up 20x
Banded Anterior Hip Stretch, 3 Minutes Each Side
2 Rounds: Couch Stretch, 1 Minute Each Side
Saturday @ Home:
3 Rounds
10 Banded Shoulder Presses (Vertical)
10 Banded Shoulder Presses (To The Corners, Thumbs Up)
10 Scapular Push-Ups
10 Alternating Arm Lifts On All Fours (No Spinal Rotation)
Barbell for the Week of 02-29-16
Tuesday
Back Squats 5 x 12 60%
Burnout Set(s)
Hip Thrusts for Sets of 20
Thursday
Deadlift 10 x 10 70%
Yoke and Farmers Carries
Olympic Lifting for the Week of 03-07-16
Tuesday
Clean + Front Squat + Jerk
5 x 1 @ 80%
Clean Liftoff + Clean Liftoff to Hips
4 x 1 @ 110%
Homework
Clean and Jerk
6 x 1 80%