Oct 31, 2016

Tuesday 2016.11.01


Warm-up:
- Jog 400m
- Spidermans 50 ft
- Inchworm 50 ft
- Hip bridge 5X10 sec
- Take 10 mins to improve positions of restriction (squat therapy w/kettle bell, PVC pass thru, front rack therapy) as desired


WOD:
Back Squat - 3-3-3

Front Squat - 3-3-3

Overhead Squat - 3-3-3

*Post loads to Comments.

** Tomorrow we're swimming.

Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post loads and results to 
comments.


Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!