Hump Day Redux?

Thursday, July 5th, 2012

Shoulder Prep

Gymnastics Warm up:
20 minutes, 3 to 5 rounds for quality
5 to 10 Seconds Handstand Hold
5 Strict or L-Pull ups
10 Candlestick Roll to Pistol (5 per leg) or Squat
10 V-Ups

3 rounds for time of:
95/65 lbs Ground to Over head, 10 reps
200 yard Shuttle Sprint, 50 yards there and back twice

Cool down:
400 meter jog
Active Hang, 30 seconds
30 GHD Back Extensions (snaky one)

Courtney Rose, great rack position.

Today we will take a break from squatting (yikes!

) and focus on our extensive gymnastic warm up, followed by a tight, light, and blinding fast couplet.

  Hopefully this will be a welcome break and cleanse for whatever craziness you people did last night.


I have many friends in the military and I never fail to honor them in my own way, and as often as I can.  I figured July 4th on Hump Day wouldn’t be crazy because it was on Wednesday, but oh how wrong I was.  I literally could not have spent it in any better way that working out in the morning with the PCF peeps followed by Beach Volleyball and working on the tan with more PCF peeps.  Post what you did yesterday, and how awesome it was on a scale of 1 to 10, to comments.  (Example:  Grilled meat and drank.  Awesomeness Scale 9.5)

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