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Tuesday May 8, 2012

Why do we ask you to push your knees out? To activate the glutes……

http://www.youtube.com/watch?v=xvutyUKHvSA&feature=related 

W.O.D.

A)Back Squat; 3-3-3+++ ; Rest 3; 70%, 80%, 90% (of your 90% 1 RM) 

B)Bulgarian Split Squat@2121; 4 sets x 10 reps; Rest 2 

Movement Prep:

For Time:

10-9-8-7-6-5-4-3-2-1

Ball Slams 30#/20#

Push Ups

Toes To Bar (sub Hand to Toes sit ups)

+

Scap Work

Powell Raises @ 30×0; 3 sets x 10 Reps; rest :45 b/t

 

 

Cindy 7:16;
Avra 8:40:
Christine 8:53:
Vic 8:15:
Nick M  9:19 Rx
Galo 7:25:
Tony 6:52:
J.D. 9:40:
Jason 9:12:
Abby 8:49:
Ed 7:52:
Liz
Michelle 9:44:
Danielle 7:36:
Val 7:50:
Francine 7:46:
Lindy 8:42:
Adam 9:15: Rx
Carrie 8:52:
Jolene 9:00:
Javier 9:54:
Travis 5:56 40#
Sean S. 6:14 Rx
Larry 7:35 Rx
Mike  7:25:
Tom 7:20:
Bill 7:16:
Allison 8:33:
Julie 8:29:
Laura H. 8:22:
Laura M. 8:00:
Heather 6:46RX
Katie 8:37:
Scott P. 9:40 Rx
Jeremy 9:31 Rx
Kim E.  6:57: Rx
Gina  7:45:
Traci T 7:38:
France  6:57:
Sara 7:24:
Cherstin 7:02:
Jill 7:57:
Jessika 5:42:
Kim K.  7:26:
Pilar 6:55:
Greg 7:10
Joyce
Whitney 7:44:
Christina 7:31:
Anna 8:57
Jen H. ‘8:46
Justin 9:03:
Zac ‘8:44
Michael ‘8:45
IJaesin ‘8:00
jason ‘7:38
Julie 8:38:
erica 7:34;
Cassidy 10:00;
Wendy 8:40:
Ann Marie 10:18
Jen J 8:58
Kyle 9:22
Jenna 9:54:

 

 

 

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