Workout of the Day: Wednesday, 12.18.13

The Rittenhouse Run is this Saturday! Sign up ASAP and remember to snag an Ugly Sweater!

Speaking of UN-UGLY sweaters… the LAST day to order LBC jackets is TODAY! ¬†Head to the front desk to place an order!

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WORKOUT OF THE DAY:

MOVEMENT PREP: 3 min lax ball hips
3 min lax ball shoulders
gastroc soleus stretch – 1 min/leg

then 2 rounds of the following:
30 seconds wrist stretches
spiderman steps with overhead reach (the ones where you start in plank position, step your foot outside both hands, then reach overhead with inside hand, then outside hand) – 5 steps/side
10 glute bridge raises

SKILL WORK: The Clean and Push Jerk

CONDITIONING:

“Haiyan”
30 Front Squats (155, 105#)
Then…
9-6-3
Push Jerks (155, 105#)
Muscle Ups

*If not muscle-ups, sub strict chest to bar pull-ups or ring dips in double the amount (18, 12, 6).

Tis the season for dressing up in HEELS. Check this post out for more info on WAYS TO COUNTERACT WEARING HIGH HEELS. Why would we want to counteract this?  Because wearing heels may make your trousers look swanky or your dress look saaaaxy but unfortunately it also makes your front squats more painful and your double unders harder. Love, your in-house hobbit РErin.
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