"1 Minute Here. 1 Minute There."(1.5.2011)

Mobilization before the Workout. A little distraction with a band to hit those Hip Flexors a little bit more!

I. Dynamic Mobility Warm-Up:
“Mobility Wednesday”
That’s right folks, it is Mobility Week and we will be hitting some nice areas of our body today. We will be concentrating on the quads and hip flexors. We will hit a double “Quad Stretch” to loosen up those bits and get some relief in those areas. We also will have some fun on the foam roller and lacrosse balls as well.
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Hang Power Cleans, 3-3-3
*Compare to November 19th, 2010.*
B. 3 Sets of the following:(1:00 Minute for each movement):
1:00 Minute of Pull-Ups(Strict)
1:00 Minute of Burpees
1:00 Minute of Sit-Ups
1:00 Minute of Push-Ups
*Rest 1 Minute and 30 seconds between each set.*
*Phase 1*
Body Rows
Banded Push-Ups
*Phase 2*
Banded Pull-Ups
*Phase 3*
Strict Pull-Ups
Ring Push-Ups
III. Competitors Schedule Workouts of the Day:
*Competitors will follow a regular schedule today and come in during regular class times.*
A. Good Mornings, Work to a 1 Rep Max
B.. Row Intervals, 4 sets of 500 m Row Sprints.
*Rest 1:1 Interval. Rest as long as it takes you to row 500 m.*
C. GHD Sit-Ups Max in 3:00 Minutes
Post Weights Used and Number of Reps to Comments.