Monday, January 27, 2014


1. Active Recovery: do something for 10-15 minutes to get your blood circulating

2. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

1 comment:

  1. Worked out at BCCF today with Ernie and Patrick (and the rest of the comp class over there)

    Snatch Grip RDLs - 3-3-2-2-1-1 I ended at 165#. These were interesting. Dozer claims that they will really help DL, Snatch and Cleans. Hoping he's right.

    10 DLs (185# - I scaled to 165#)
    12 strict HSPUs (I started out with strict, then when I failed, went to kipping, first round was 6/6, second was 4/8 and last round was 2/10)
    24 pistols (each leg was a rep)
    I didn't check the time when I finished - they put a 10 min time cap on it and I finished at least a minute before that.

    Then: something straight from hell.
    6 rds - 1:00 min of air squats at 95%, 1:00 rest
    I only got in 4 rounds because I had to go pick up my kids and 4 rounds was enough to make me feel a bit wobbly on my legs for the next hour or so. I started out with 53 reps for round 1 & 2, then on round 3&4 I dropped to 47 then 46 reps. Apparently we will be doing more of this in the weeks to come. It's going to be AWESOME! ;)

    Before all of this, I hooked up with a friend and ran for 45 mins at a slow pace - not the best of ideas. I know better. I had to take a quick nap. And, now I will be eating a lot.