Hips Don’t Lie.

Sunday, December 11, 2011

Warm-up:

10 Front Squats

10 Bounding Box jumps

10 Hollow rocks

Hold Bottom of Squat for 2 min

5 Squat Cleans

10 Bounding Box jumps

10 Arch rocks

Rack Mobility 2 minutes

5 Squat Cleans

10 Bounding Box jumps

10 GHD Sit-ups

Load up and perform:

For time:

10 Squat cleans (135/95)

50 GHD Sit-ups

8 Squat cleans

40 GHD Sit-ups

6 Squat Cleans

30 GHD Sit-ups

4 Squat Cleans

20 GHD Sit-ups

2 Squat Cleans

10 GHD Sit-ups

Post time to comments.

Ah, the simple things…..

Today’s high volume GHD work should only be attempted by the experienced athlete.  Ab-mat sit-ups will be the “go-to” for most of you today, but don’t underestimate the hip flexor devastation with this nasty couplet.

Don’t forget this morning beginning at 8:30am we have several PCF’ers making an appearance at the Indo Row Regatta.  It’s free to spectate.  Good luck to all!