A1. Bench Press x 6-8 reps @ 30X1
Rest 60 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 60 seconds
A3. Hollow Rocks/Hold x 30-45 seconds
Rest 60 seconds
+
In teams of 2, partners alternate to complete three sets each of:
400 Meter Row
40/20 Push-Ups
CrossFit:
Make up Wednesday's workout or practice some skills. keep the volume low as tomorrow is UB gymnastics volume.
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.
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