Tuesday, March 18
March 17, 2014Thursday, March 20
March 19, 2014
Warm-Up
3 Rounds of
10 Pause Squats
5 Dolphin Push-Ups
10 Lunge and Twist
5 Reverse Hand Position Push-Ups (may be done against the wall)
Mobility
90 sec Death Stretch each side (:45sec Chest Up, Quad emphasis /:45sec Hips Down, Hip Flexor emphasis)
Strength – Front Squats
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 5 @ 75%
2 x 5 @ 80%
Met-Con
12min EMOM, alternating between:
3 Power Cleans (Wt Options = M:155/135/115/95; W:103/93/73/53)
6 Bastards (over the bar burpees; chest-to-floor + jump over the bar = 1 rep)
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Time to get back on the horse
A pretty rough night for me — I don’t think my body likes not working out for 3+ days, ugh! Squats were such a struggle, I managed working sets at 45# and 50#, but they didn’t feel good. Coach Chris noticed my hip flexors were tight, which caused me to be really forward, so that at least explained why it was so tough.
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Power cleans were extremely tough because my shoulders were tight. I should have take a minute to do some PVC dislocates and lighter warm-up cleans. Subbed regular burpees for bastards because the lateral hop felt really unsteady.
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I’m signing up for next semester’s classes soon and I’m going to do my best to plan them so I don’t have to take 2 days in a row off from CFDC. Priorities!!