Monday, 10/17/11

Been struggling with trying to vary your protein sources? Try this Baked Flounder (super simple). Or give this tried and true method a go, Spring Onion Salmon in Parchment Paper.

Compelling thoughts on Body Image from Mark’s Daily Apple.

A great post from Eric Cressey on learning to work with and accept the changes that your life can make on your training. It reminds me of one of my favorite quotes about training: Do not let what you cannot do interfere with what you can do (John Wooden).

Tina, right about to pull her way under the clean!

SELF-MYOFASCIAL RELEASE: Lax Ball to Hamstrings, 1 minute each side. Lax Ball to Hip, 1 minute each side.
MOBILITY: Wall Quad Stretch, 1 minute each side. Ring Assisted Rack Stretch, 1 minute each side.
DYNAMIC WARM-UP: A few reps with each as needed: Squat to Stands, Air Squats, Jump Squats, Thrusters with a Barbell up to starting weight for the clean.
STRENGTH: Clean, beginning with doubles to a peak of 1.
METABOLIC CONDITIONING: Death by Thrusters (95/65), “Death By” is… on the minute every minute 1 rep more than the last, beginning with 3 in the first minute.

ON RAMP, with Tim, Erin shadowing, at 730pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Hip Flexors,1 minute each side. Lax Ball to Glutes, 1 minute each side.
MOBILITY: Wall Quad Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side. Ring Assisted Rack Stretch, 1 minute each side.
POSTURE and STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: 15 seconds with each: Cat Camel, Leg Swings, Hip Swings, Air Squat with Thumbs-up, Goblet Squat, Front Squat
STRENGTH: Front Squat, spend 10 minutes working on the skill with sets of 5.
METABOLIC CONDITIONING: With a partner complete: AMRAP in 15 minutes of: 20 Goblet Squats, Weighted Sandbag Short Loop (40/20)

Partners complete the runs together, but only one person may be working at a time during the Goblet Squats. Each partner must contribute at least 5 reps to the Goblet Squat section of the workout.

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