Thursday

Hope everyone enjoyed the holiday. Back to normal today plus a noon class.

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– push up 41×1
– broad jump
– gh raises
– double under practice

Then

FITNESS-
A1. Bench Press, 3 – 5 x 4; rest 60 sec
A2. Db ext. rotation x 6/arm x 4; rest 60 sec
+
10.9.8.7…1
kb swings
push ups

PERFORMANCE-
A1. Bench Press, 3 – 5 x 4; rest 60 sec
A2. Db ext. rotation x 6/arm x 4; rest 60 sec
+
10.9.8.7…1
hang power clean @115/75
ring dips

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A little pain goes a long way in this sport! My goals are set for 2014. I will be sharing them with you soon but more importantly what are your goals for the upcoming year lose weight, run a half marathon, quit smoking, power clean 225#, whatever they might be now is the time to start writing them down and share them with some close friends that will push you to achieve them!!!




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