GROUP SESSIONS WILL TAKE PLACE AT 9:00 AM, NOON, AND 2:00 PM TODAY
GETTIN IT DONE WITH THE BOYS YESTERDAY ON 184!
HERE IS TODAY'S WORKOUT REGIMENT...
STRENGTH:
RING DIPS 4 X 10
PLEASE BE SURE TO DEMONSTRATE FULL EXTERNAL ROTATION DURING THE RING DIP. IN OTHER WORDS, ELBOWS SHOULD BE LOCKED OUT AND THE INSIDES OF YOUR ARMS SHOULD BE FACING FORWARD. IF UNABLE TO DO SO, SCALE WITH A BAND SO THAT YOU CAN
METCON:
ATLAS STONE "GRACE"
30 CLEAN AND JERKS FOR TIME WITH AN ATLAS STONE OF CHOICE
FOR TIME AND WEIGHT
HERE IS A DEMO COURTESY OF ROB ORLANDO: http://www.youtube.com/watch?v=Uta6OL5IQLY
IF YOU ARE UNABLE TO CLEAN AND JERK ANY OF THE ATLAS STONES, PERFORM IT WITH AN APPROPRIATE SIZED KETTLEBELL.
THEN...
REST AND PERFORM
1000 M ROW FOR TIME
THE CAR WRECK WASN'T ALL WE HAD ON FRIDAY... THAT'S MIKEY BEDNARZ ON THE PIPE. SOME OF YOU MAY KNOW HIM AND HIS WIFE CRYSTAL THAT COME TO THE BOX.
I'M INSIDE...
THE PBFD GUYS ARE THE ONE'S WITH TAN AND YELLOW REFLECTORS... NOT A BAD DAY'S WORK. SO NEXT TIME ANYONE ATTACKS FIREFIGHTER SALARIES OR PENSIONS, JUST SHOW THEM THE TYPE OF THINGS WE HAVE TO DO ON A GIVEN DAY.
No comments:
Post a Comment