The big gym is back in business. I’ve been told to “be careful” with the new floor. Putting mats under the weights should help and reduce wear and tear.
Warm Up:
Warmy
RDL’s 4x 4-6 reps 3121 – first # refers to the eccentric part of the exercise (muscle lengthens), second # refers to the isometric pause in the stretched position (between eccentric and concentric lift phase), third # refers to concentric contraction (muscle shortens), forth # refers to isometric pause in the shortened position (end of the concentric phase). For example, start in hang position lowering the bar just below knee in 3 seconds, pause for 1 second then raise up in 2 seconds finishing where you started and pause for 1 second. Repeat this 4-6 reps each set. Go fairly light with weight.
Xfit WOD:
Max rounds in 3 minutes of:
3 power cleans (115#/75#)
6 Push-ups
9 Squats
Rest 1 minute.
**Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
No comments yet.