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Recovery Day 10.16.14

15
Oct

Recovery Day 10.16.14

Olympic weightlifting is often a complex one to navigate. There are many routes to take, some more direct than others. Let us help you map out your journey. This Thursday we have our olympic lifting class. If you feel like you need additional coaching with the olympic lifts or feel like you are, messing up your pulls,  rounding your back, starting with the bar too far away from your body, catchingthe bar with your elbows too close to your body, swinging the bar away from your body, bending your knees instead of your hips, this class is for you.

For those that have thought about maybe jumping to the competitive programing which is very high volume and requires a great deal of commitment and efficiency in the olympic lifts this would be a good class for you. Olympic lifts are the best exercises to improve your strength, power and speed as an athlete. However, they involve complicated movements with a steep learning curve. Come join our Olympic Lifting Class this Thursday at 5:30pm. This will be going on every Thursday (except when we have girls night). The cost is $15 per class or if you buy 10 classes up front $120. Please feel free to contact us with any additional questions. Look forward to seeing you all there. Like always please RSVP to help us plan accordingly.

A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

B.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

C.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

D.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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4 Responses

  1. Monica B

    Made up Monday workout
    Dead Lifts 125lbs 6X4 rep
    WOD: time 13:00
    5 rds
    10 Front Rack walking lunges / last round squats – Pink Kettle Bells
    10 Long Cycles – Pink Kettle Bells
    10 Push Ups

  2. sandra

    Today I worked out ymca. Just checking in. 4rounds 95lb squat cleans 4rounds inbetween Sets performed quad and hamstring kicks using 8lbsx12 reps each leg.

    Then worked on arms
    Bicep curls 15lbbumb bell 2×12
    Preacher curls 15lbs DB 2×12
    Hammer curls 15lb DB 2×12
    OH press 15lb DM 2×12
    Incline press 2×12 15lb DB each arm
    Bent over rows 2×12 25lb DB
    Prone 4way 8lb 2×12 DB focus on scapular control all three positions
    Lateral raises 8lbs 2×12
    35lb Bar bell curl 2×12
    Triceps extensions on cables 30lbs 2×20 3rd set to fatigue

    Core:
    Crunche cable pull down 35lbs 2×20
    Reverse crunch 2×20 with 16lb wall ball between legs
    2hr break
    1.5 mile run 15:80
    No break repeat
    1.5 mile run 14:40

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