5-20-14

Just a thought. Please find someone that will hold you accountable to stretch after your workouts. Just because class gets done early doesn’t mean that you have to go home. You all pay money for a service and our coaching staff gets paid to provide a service to you. If you need extra work we will be glad to assign it on an individual basis. See you tomorrow DGA!!!!!!

Fitness:

Shoulder Prehab
+
A1. DB BP 10-12 x 4 @ 41×1 rest 1-2 min
A2.(F) Pendlay Row 5-7 x 4 @ 20×2 rest rest 1 min
A2.(M) DB Row 10-12 x 4 @ 31×2 rest rest 20 sec; rest 45 sec
B1. 1PC + 5 Push Press x 4 rest 30 sec
B2. 10 sec L- Sit x 4
B3. 20 DU x 4 rest as needed

Competition:

Shoulder Prehab
+
A. Push Press 5-5-5-5 rest 2-3 min
B. 12 min HS work; (individualized)
+
400m run
21 KBS
12 Pullups
rest 2 min x 3 (do not go threshold) stay aerobic
break pullups up when necessary. Males must do C2B 😉