Monday, 01 November 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)  11am confirmed
  • 6pm
  • 7pm
  • 8pm Beginners'
Today's focus:
  • Metabolic conditioning
    • Phosphagen
    • Glycolytic
  • 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
  • Shoulder stretch
  • 1 x 15:
    • Push:  push-up 
    • Pull:  pull-up
    • Midline flex:  sit-up
    • Midline extend:  good morning
    • Hip open / close:  squat
  • Run:  30 seconds each, 2 rounds
    • Forward
    • High knees
    • High heels
    • Skip
    • Sideways, both directions
Skill review / enhancement / instruction:
  • Front squat
WOD #1:
  • Front squat 5x3
WOD #2:
Partner JPU
ME, JPU.  Five minutes, switch every 30 seconds, try to beat the number your partner does!
Post-WOD skill / strengthening / conditioning:
  • None
Stretch
Posted by Paul at Mon, 01 Nov 2010 12:00:00 GMT
Categories: W

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