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Warm-Up:
400m Run
5 minutes ROM Drills
Calf work with Kettlebell 2 min each leg
Roll out Thoracic Lax Balls or Foam Roller 2 min
Strength:
Squat
2×5 warm up sets; then 3×5 (Same weight all three work sets)
Conditioning:
Tabata (8 rounds 20 seconds on/ 10 seconds rest) Russian Kettlebell Swings <Heavy>
Rest 1 minute
Tabata 1 Arm Push Press (switch arms during rest period) <Heavy>
Stretch:
Coaches’ Choice
165# back squat
2 pood kbs= 55 reps
30# db= 80/ 40 each arm
nice ladies’ morning!!!
135# BS
2 pd kbs for 64 and and 30# pp for 72
Enjoyed working out with Heather, Amy, and Becky this morning! Thanks for the coaching Marcus!
180 on BS
Have a sore shoulder so did one arm KB
30#, started with 25# PP, went to 20#.
No back squat today, too sore! Used 2 pood (thanks for setting the car today ladies) completed 83 reps for the KBS. Used 30# db and completed 86 reps on the push press. I’ll see u guys Saturday:-)
The bar! Is what I was trying to type! Stupid auto correct!
NIce night!
Back squat to 270#
KB swings at 75# for 93 reps
Push Press at 30# for 120 reps
have a great night.