Tuesday, May 21, 2013


Posterior flossing
Hip extension w/ band
External rotation w/ band (15 each)
15 Scapula push ups


5X2 1&1/4 Front Squats- heavy, rest 60 sec.

Conditioning:  Partner Workout, Regionals workout #4

100 Wallballs 20/14#
100 Chest to bar pull-ups
100 Pistols
100 Dumbbell Snatches 50/35#

Notes: Partner may divide work in any way. Scale to regular pull-ups as necessary.

Cool Down:

Pigeon stretch
Couch stretch
Foam roll lats, quads, glutes


Death by wall balls.

Have you ever felt that the more you do the better?  Perhaps this has some truth to it, but sometimes “more” ends up being just more.  Is it really the best way to go about your training?  Your time is limited.  Make the most of it by squeezing every last drop of benefit out of everything you do.  Today’s workout has a lot of reps in it.  I look at it as over 200 opportunities to do something great or make something less than virtuous even worse.   So  slow down your eccentric movements,  pause at the bottom of your squats, check yourself.   Strive to make every rep a perfect one.  Seek virtuosity.  If you make wise movement choices, doing a few things very well will have far more impact than doing many things reasonably well.  Everything is everything:)


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