Wednesday, February 26
Tuesday, February 25
February 24, 2014Thursday, February 27
February 26, 2014
Warm-Up
3 Rounds of
10 Pause Squats
5 Reverse Hand Position Push-Ups
10 Supine Scorpion
5 Over-Under Scap Reaches per side
Mobility
90 seconds Band Lat/Tri stretch per side*
* first 30 seconds static, last minute alternating b/t 5 second active contraction and 5 seconds relax
Strength – Pause Front Squat
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
3 x 3 @ 80%
Finisher
2 Rounds (NFT) of Partner Medball Sit-Up series*
Each Round =
10 throws to center overhead
10 throws to left
10 throws to right
10 to chest
* One partner stands and passes the ball while the other performs the series; Use light med ball and make gentle passes to the working partner, focusing on speed of return throw
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Think I’m good with this being the last workout before the Open on Saturday! Will be around for mobility stuff Friday but definitely resting tomorrow.
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Worked up to 135# and that felt a LOT better than last time. I think when we did pause front squats last I made it to 135 but completely lost my posture and it got pretty ugly so I didn’t expect to hit it tonight. The medball series was fun, too, could see a couple extra rounds of that and I would be pretty sore tomorrow!
3 x 3 at 40# and I DIDN’T SHIFT MY HIPS!!! Sucess!
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Med ball throws were really fun! Med balls are MUCH easier to catch than baseballs, softballs, wiffle balls, tennis balls, lacrosse balls, basketballs, or bowling balls.
A little irony for you there….I can spell, I promise. SUCCESS.