Workout: Active Recovery, Strength

Workout:

4x(1-4) Pull-up Ladder

50x TGU @ 12kg/16kg

300sec FLR

Then:

30 min Airdyne @ easy pace

Active Recovery: Ryan, Antonio

*It's been a hectic couple of weeks, trying to get back into a regular schedule and it felt good to do some recovery work.

Workout:

10 min Row @ easy pace

Then:

3x10 Squat

3x5 Goblet Squat @ 16kg, 20kg, 24kg

3x10 KBS @ 24kg

Then:

Power Clean + Jerk

+ Front Squat

1 rep every 30 seconds for 10 min

5 min @ 75#, 4 min @ 95#

1 min @ 115#

Then:

Work up to Heavy Front Squat

Then:

5x2 FRSQ @ 80% of

1RM

Then:

KBS @ 24kg + FLR

10x 30sec + 9x 30sec........+1x 30sec

Then:

Cooldown

*We live in a culture that spends most of the time seating down mostly in a Flex position. Most of us suffer from tight hip flexors and aching lower backs. Scott came in today very tight, we worked on some soft tissue release followed up by some dynamic stretching, he finally opened up and had a good strength workout.