Monday, January 21, 2013

 This week we're back on track for O'lifting on Tuesday & Thursday.

So let's talk warm-up! Warm-ups are used to increase blood flow to your muscles, raise your body temperature and get you loosened up and moving. Going through some full range of motion exercises at a moderate speed can also help prevent muscle strains or injuries.  This week I'd like everyone to work through the warm-up as quickly as possible to take full advantage of its benefits.   

Kendall with a great finish on the KB Swing!!!

Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 Ab-Mat Sit-ups
10 Walking Lunges
10 HR Push-ups

WOD
Conditioning
4 RFT:
8 Hang Squat Clean to Thrusters 135/93#
12 Over-the-???? Jumps  (a box, stack of plates, ab-mats, fellow athlete resting on the floor)
16 KB Swings 53/35#
Rest 1:00
No Hip-pity Hops on the jump overs.
Jump and land on both feet.

PWOD
Weightlifting
Remaining class time to work on hang snatch
{work on keeping the bar close (scarecrow)}

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