3x 15 Jumping Jacks, 10 Jumping Lunges, 5 Dive Bombers, 5 Hypers, 10 Scorpions, & a 15 second Cobra. Specific emphasis was placed on warming up the core, especially the lower back, in prepping for the strength portion of the night.
5x 5 Bench Press & 5 Ring/Rope Rows. Both movements obviously target the chest and upper back, but both require intense mid-line stability; the lower back should remain strongly arched through-out the bench press, while on the rows the natural lumbar curve should maintained in conjunction with tight abs and obliques in order to keep the pelvis from drooping (thus, the reasoning behind the warm-up movements used Thursday night).
Variations for the rows:
(1) incline with feet on the floor (the less incline, the harder the row);
(2) flat or decline with feet elevated on a box;
(3) rope rows with feet elevated.
Rows are great assistance work to pair-up with the bench as they really target, and thus focus concentration on, scapular retraction (pinching the shoulder blades together).
Great work everyone. Please post thoughts to comments, including what you thought of the new met-con movements. Also, remember that Sunday’s 10AM class will be an Olympic-specific class led by Coach Mike Choi and focusing on the Snatch – attendance is strongly encouraged!