Wednesday, 13 October 2010

Location:
  • ONDEG Fitness, 108 Highway 221, Choteau, MT
  • (Eastern edge of Choteau, across from John Deere dealer on the Dutton highway.  Former location of Howard's Plumbing.)
Times:
  • 6am
  • 11am-2pm (open gym by appointment only)
  • 6pm
  • 7pm
Today's focus:
  • Metabolic conditioning
    • Phosphagen
    • Glycolytic
  • Mode
    • Body weight / Gymnastics
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Perfect / Samson stretch
  • Pigeon stretch
  • Wrist stretch
  • Achilles stretch
  • 2 x 15:
    • Push:  push-up
    • Pull:  pull-up
    • Midline flex:  sit-up
    • Midline extend:  Superman
    • Hip open / close:  OHS
  • Shoot-thru / sprint / Burpee / JPU (3x)
  • Burgener clean progression
Skill review / enhancement / instruction:
  • Shoot-thru
WOD #1:
  • Clean 5x5
WOD #2:
"Gotta Tabata"
Complete a Tabata series for each exercise:
  • Scorpion
  • Mtn climber
  • Up-down plank
  • Hollow rock
Post-WOD skill / strengthening / conditioning:
  • None
Stretch
Posted by Paul at Tue, 12 Oct 2010 06:00:00 GMT
Categories: G

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