Monday, 18 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
  • Mode
    • External loads / Weightlifting
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Perfect / Samson stretch
  • Windmill stretch
  • Wrist stretch
  • Achilles stretch
  • 1 x 15:
    • Push:  push-up
    • Pull:  pull-up
    • Midline flex:  sit-up
    • Midline extend:  Superman
    • Hip open / close:  squat
Skill review / enhancement / instruction:
  • Double-unders
    • Tabata hops
WOD #1:
  • Deadlift, heavy singles, 7x1
WOD #2:
I dunno...give me some suggestions.
  • ???
Post-WOD skill / strengthening / conditioning:
  • None
Stretch
Posted by Paul at Mon, 18 Oct 2010 11:59:00 GMT
Categories: W

Previous Post
Next Post

 

What did you think of this article?




Trackbacks
Trackback specific URL for this post
  • Trackbacks are closed for this post.
Comments
  • No comments exist for this post.
Leave a comment

Submitted comments are subject to moderation before being displayed.

 Name (required)

 Email (will not be published) (required)

 Website

Your comment is 0 characters limited to 3000 characters.