Friday 1-20-17

Coach's thoughts on today:
Barbell complexes are great. The build strength and stamina. There isn't anything magical about this particular complex but man, grab a bar, load it up, and do a bunch of reps before you put it down and you'll see. The military/shoulder press in this complex will be the limiting factor for your weight, so plan for that.

Warm-up:15min

  • SR Flow Warm-up

https://youtu.be/6I8qRvuhODo

5 Downward facing dog Pulses
     PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
     REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)

Strength

  • Dan John's Complex A

Barbell Row  x 8
P. Clean  x 8
Front squat  x 8
Military press  x 8
Back squat  x 8
Good mornings  x 8