Wednesday, 10 November 2010
Announcements:
Location:
"Bruce"
One minute each exercise. Two rounds at each station before moving to the next station. One minute rest before moving to next station.
- If you know any Marines , wish them a Happy Birthday! (235 years)
- Friday workouts: 6am and 2pm! (11am workout if anyone commits)
- Don't forget about "Friends and Family Month".
- Got snowplow?
- Got stereo?
- Schedule adjustments
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.)
- 6am
- 11am-2pm (open gym by appointment only)
- 6pm
- 7pm
- Metabolic conditioning
- Oxidative
- Mode
- Monostructural
- Body weight / Gymnastics
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Scorpion stretch
- Wrist stretch
- Achilles stretch
- Shoulder stretch
- 1 x 15:
- Push: push-up
- Pull: pull-up
- Midline flex: KTE
- Midline extend: Superman
- Hip open / close: jumping lunge
- All exercises in workout.
"Bruce"
One minute each exercise. Two rounds at each station before moving to the next station. One minute rest before moving to next station.
- Station one:
- Clean to thruster
- KTE w/ back arch
- Bike
- Station two:
- Dead lift
- Shoot-thru
- DU
- Station three:
- Push jerk
- Mountain climber
- Row
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