Thursday, February 13
Wednesday, February 12
February 11, 2014Friday, February 14
February 13, 2014ATTENTION: the 6 and 7am classes for Thursday morning (2/13) are CANCELLED. We will resume our regular schedule with the Noon class.
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
Wow!!! You KNOW it’s serious when CFDC cancels classes!
:(. No open gym at 8 either I guess, huh?
Unfortunately, no Open Gym at 8 either. Sorry Phil!
Phil, I have a workout you can do at 8am – shovel for time in front of CFDC 🙂
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.
Worked up to 73# on the pendlay rows, and stuck there so I could work on form/not heaving.
I left the snow in DC! Copenhagen is sunny in February! It is a miracle 😉 !