Wednesday, February 12
February 11, 2014
Friday, February 14
February 13, 2014

ATTENTION: the 6 and 7am classes for Thursday morning (2/13) are CANCELLED. We will resume our regular schedule with the Noon class.

SnowBlowerSissyShovel

 

Thursday Workout

Warm-Up
3 Rounds of
5 Inchworm in Place
5 Hanging scap retractions
10 Band Good Mornings
10 Side Plank reach and Squeeze each side

Strength Prep
1 x 10 RDL (bar only) + 10 Scap Pushups + 10 tube Face Pulls
1 x 5 Pendlay Rows (light wt.) + 10 Scap Pushups + 10 tube Face Pulls
1 x 5 Pendlay Rows (medium wt.) + 10 Scap Pushups + 10 tube Face Pulls

Strength
5 Rounds of Upper Back Complex:
5 Pendlay Rows (As heavy as possible while remaining explosive throughout set)
Max unbroken strict chin-ups (scale to 2 negatives)
15 Band Pull Aparts
Rest 2-3 minutes

0 Comments

  1. Katie says:

    Wow!!! You KNOW it’s serious when CFDC cancels classes!

  2. Phil G. says:

    :(. No open gym at 8 either I guess, huh?

  3. Steph says:

    Phil, I have a workout you can do at 8am – shovel for time in front of CFDC 🙂

    • Katie says:

      Some more snow workout ideas for Phil:

      800m run, but only on uncleared sidewalks.

      Make your own slam snowball, do one slam ball and break it apart. Repeat.

      Pack as much snow as you can on a shovel, then do OHS with it.

  4. Kenna says:

    Worked up to 73# on the pendlay rows, and stuck there so I could work on form/not heaving.

  5. Inge says:

    I left the snow in DC! Copenhagen is sunny in February! It is a miracle 😉 !