Thursday, 1/19/12

18 Jan

Comfort Noodles.

A Gut Check for Many Ailments (a re-post from Facebook).


Look at your goals. Look at your behavior. Does your behavior match your goals? – Dan John

Renegade Row once upon a time in the Hobbit Hole.

SELF-MYOFASCIAL RELEASE: Foam Roll T-Spine, 2 minutes. Lax Ball, 5 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side. Band Overhead (BUT BEHIND YOU!), 1 minute each side. Band over shoulder, hand behind the back, 1 minute each side.
DYNAMIC WARM-UP: Cat Camel, Wrist Stretches, Arm Swings, 10 Inverted Hand Push-ups, 10 Second Wide Grip Supinated Grip Hang, 10 Steps Dynamic Lunge
SKILL WORK: Kettlebell Renegade Row – Hand on bell that is not being rowed. Focus on not tipping the body. Hex dumbbells may be used for anyone requiring less weight.  Hands bearing no load may also be used where necessary.
STRENGTH: Supinated Grip Pull-up, fast peak of 1.
METABOLIC CONDITIONING: AMRAP in 10 minutes of: 1 minute of Renegade Rows, 1 minute of 45/25lb. Plate Dynamic Lunge (step out, and then step back to where you started). Keep track of your reps for each round on the whiteboards on the left side of the gym).


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