Friday 161209

3 Rounds
With a 2 minute clock
10 Hang power cleans 95#(65#)
With remaining time row for max calories
Rest 2 minutes between rounds

At 15:00 Minute mark begin

3 Rounds
With a 1:30 clock
10 Deadlifts 95#(65#)
With remaining time as many 10 meter shuttle sprints
as possible
Rest 1:30 between rounds

Post reps to comments or BTWB

Our biggest congratulations go out to Meghand Phil Law and there newest addition Lachlan Law born November 28th. Mother and baby are doing well!

Our biggest congratulations go out to Meghan and Phil Law and their newest addition Lachlan Law born November 28th. Mother and baby are doing well!

 

FLEXIBILITY FRIDAY! -TIGHT QUADS AND SORE KNEES

Does the couch stretch feel like death every time you do it, no matter how often or for how long?  Here are a couple of alternatives that may be a bit more tolerable and achieve the same results.  These concepts come to us courtesy of  Mike Chin with the Tabata Times (you can see full article here)

Prone quad stretch:

  • If you have difficulty getting into the Sampson position, you can use a resistance band to pull your leg towards your butt while lying on your stomach.  Key points are to keep your thighs close together and not let the hip rotate inwards or outwards.  You can make this stretch more intense by adding a foam roll under the quads

quad-stretch

Side-lying quad stretch:

  • Use your top leg to stabilize your bottom thigh.  Use your hand or resistance band pull your heel to your butt.

side-quad

 

 

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