Thursday 10-27-16

Coach's thoughts on today:

Usually by Thursday people need a little easier day so just some heavy push-press and some RomWod for extra recovery.  Stay bendy my friends.

Warm-up:15min

  • Plate Warm-up

with a 10-35# bumper:
20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

Weightlifting:20min

  • Push Press (5-5-5-5-5)

Accessory: 18min (24 w/rebound)