Events for November 2022

Wednesday, 4/22
April 22, 2015
Friday, 4/24
April 24, 2015

IMG_7258

Warm-Up
3 rounds of
6 Spider Lunge w/ reach up
6 Alt Samson Lunges
6 Squats
6 Alt Cossack Lunges

then,

90 seconds Death stretch (:45/:45 low/high) each side

Strength – Pause Tempo Back Squat (30 Min)
– – Prep – –
1 x 10 w/ bar

– – Work – –
3 x 5; then 2 x 3

Tempo = 2-2-X-1

Accessory (10 min)
2 Rounds, NFT, of
15/side Single Leg Hip Bridge (heel on top of box)
10/side DB/KB Side Bends (as heavy as possible)

Mobility
Spinal Twist series – 1 minute in each position:
– Right ankle over left knee, lower to left side
– Right ankle over left knee, lower to right side
– Left ankle over right knee, lower to right side
– Left ankle over right knee, lower to left side

0 Comments

  1. Dray says:

    Well, 9 days after the last time we did this and I went from 160# to 185# on the sets of 3 because motivator-Dave showed up for 5:30 class! Less explosive at that weight, definitely, and on the last set the pauses were a little less… static? but still appreciate the push. I guess.