Wednesday, 27 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
    • Oxidative
  • Mode
    • Monostructural
    • Body weight / Gymnastics
    • External loads / Weightlifting
    • Mobility
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Perfect / Samson stretch
  • Wrist stretch
  • Windmill stretch
  • Scorpion stretch
  • Achilles stretch
  • Shoulder stretch
  • Squat stretch
  • Burgener warm-up
  • Hollow rock:  10 on, 5 off for 15 rounds 
Skill review / enhancement / instruction:
  • Clean
  • Sit-thru
WOD #1:
One rep max (1RM):
  • Clean
WOD #2:
15 minute AMRAP, KB or DB:
  • Thruster x10
  • Sit-thru x10
  • Mountain climber x10
  • Run x2
Post-WOD skill / strengthening / conditioning:
  • None
Stretch
Posted by Paul at Tue, 26 Oct 2010 06:00:00 GMT
Categories: GWM

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