Thursday 11-10-16

Coach's thoughts on today:

GET STRONG.  A1/A2 is a push/pull combo with more pulling than pushing.  The ratio I prefer would be 3 pulling reps for each pushing rep, but 15 seemed silly.  We have another complimentary pair of flexion/extension for B1/B2, if you haven't been doing GHD situps regularly this can be a lot of reps, if you do them regularly this will not be bad.


  • 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


  • A1: Bench Press (5-5-5-5-5)

  • A2: Barbell Row (5x12)

  • B1: GHD Situps (3x15)

  • B2: GHD Hip Extension (3x15)