Thursday January 30th, 2014

CoreFit:

4 sets of:
A1. DB Bulgarian Split Squat x 6-8 reps each leg @ 40X0
Rest 90 seconds
A2. Pull-up negatives @ 30x1 x 6-8 reps.
Rest 90 seconds

+

3 sets for max reps of:
60 seconds of Hang Power Clean ---or KBS
(elbows must come all the way around and hips must open fully at the top)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest

(Prescribed loads are 95 lbs. for men and 65 lbs. for women – light enough to make continuous motion a reasonable goal. Scale up or down as necessary)

CrossFit:

Make up Wednesday's workout or practice some skills. keep the volume low.


25-30 mins @ Z1 on Airdyne
+
stretch and mobility.


notes : CrossFit group this is the PERFECT day to come in and get some of the good mobility work in we have talked about improving. Mobility won't change by working out more or harder. It only changes with a concentrated effort to incorporate it on a consistent basis. Get it in daily and really mobilize on Thursdays and we will see change in a few weeks. Then we will see strength improvements as you are able to improve your positioning.