Training Day – Feb 3, 2013

Training Day

Hello All,

Today’s training session was a strength focus, supplemented with a brief weight and core circuit.

Warm-up:

  • Walking/Stationary Front Lunges – 10 each leg
  • Walking/Stationary Backwards Lunges – 10 each leg
  • Stationary/Walking Side lunges – 10 each leg
  • Squat Stand – 10
  • Leg Swings Front/Back – 10 each leg
  • Legs swings Side – 10 each leg
  • Arm Circles
  • Downward Dog to Cobra – 5
  • Supine Glute Bridge – 10
  • Prone Plank – 30 sec

WOD:

  • Back Squat (parallel): 3×5 @ 305 lbs (Personal Best!)
  • Barbell Press: 3×5 @ 135 lbs

THEN

4 rounds as fast as possible

  • Incline Bench Press: 5 reps at 135 lbs
  • 15 Hollows Rocks
  • 10 dumbell swings @ 50 lbs

 

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