Monday, February 13, 2012
Knees Out Please
Warm up: 400 m run, 2 x 10 mtn climbers (total), 10 sit ups, 10 squats
Mobility: hip opener https://www.youtube.com/watch?v=JBHzXF-mVjY&feature=player_embedded
Skill/focus: Back Squat
1 x 8, 1 x 3, 1 x 2
Workout:
Back Squat 1. 1. 1. 1. 1. 1
3-4 mins btwn efforts
Optional finisher: 100 hollow rocks (maximal effort for squats should elimiate need for metcon but for those that absolutely have to do more)
Knees Out Please
Warm up: 400 m run, 2 x 10 mtn climbers (total), 10 sit ups, 10 squats
Mobility: hip opener https://www.youtube.com/watch?v=JBHzXF-mVjY&feature=player_embedded
Skill/focus: Back Squat
1 x 8, 1 x 3, 1 x 2
Workout:
Back Squat 1. 1. 1. 1. 1. 1
3-4 mins btwn efforts
Optional finisher: 100 hollow rocks (maximal effort for squats should elimiate need for metcon but for those that absolutely have to do more)
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- everyday. . .
Congratulations to Robby C for knocking off 4+ mins off his previous best time in the Rock n' Roll half marathon this past weekend! And to Joni A for far exceeding her personal expectations and running much faster than she planned, to Alex O and Jaime W for their personal bests-- great job all of you!
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