Oct 18, 2016

Wednesday 2016.10.19


Warm-up:
- Dynamic stretching
- Jog 400m
- 10 air squats
- 10 push ups
- 10 box jumps
- 10 strict pullups
- 10 PVC pass throughs

Squat therapy
- Accumulate 2 mins in bottom of goblet squat (upright torso focus)

Front rack therapy
- Accumulate 2 mins with barbell static in front rack position


WOD:
“Fran”
21-15-9
- Thrusters 96/65lb
- Pull Ups

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!

6 comments:

AARON DEVAN said...

3:31 - rx

(1:49 better than last in May '15)

David Batchelor said...

9:11. Slow and not very fast

Rich M. said...

Good work Aaron!
I was thrilled with a 4:52 today especially considering how sore my legs are. (Thanks Mark!)

Oleksii Tsariuk said...

2:21

monroe said...

Aaron and Oleksii, nice work!
Rich, you're welcome.

Matt Slyder said...

6:20 Sx 75#
Back Squat PR 255#