Friday, July 31, 2015

Don’t forget that we offer a free Beach Workout every Saturday at 10am!  Anyone is invited to attend.  Meet where Rose ave hits the beach. 

Signup for the EIE Challenge HERE!  The only obligation is to yourself!

Banded Good Mornings!

Prehab

Banded Good Mornings x 20 reps
Cat Stretch x 1 minute
Bottom of the Squat x 2 minutes

Partner Warmup

Each person jogs 200 meters while the other holds a plank on elbows
then,
Junkyard Dog Warmup x 5 reps each position

Strength

Warmup and perform 2 attempts to find your 20 rep max weighted Walking Lunge (10 each leg)

Notes:  Hold Db/Kbs at your side.  Focus on an upright torso, driving through your front heel and coming to full extension on each step.  If you can perform this with the heaviest Kbs, you may perform this with a barbell in the front rack position with heavier weight. 

Conditioning

5 Rounds for Time:
6 Power Snatch
6 Overhead Squats
12 Weighted Sit Ups

Notes:  RX+ is 115/75 and a 45/25lb plate for situps, RX is 75/55lbs with a 25/10lb plate for sit ups. If you are new to the snatch, perform a hang muscle snatch.  If you have trouble with overhead squats you can perform front squats.

Cool Down

2 Rounds:
10 Hip Extensions
10 Wall Extensions
Sampson Stretch x :30