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!
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
30 Front Squats (155, 105#)
Push Jerks (155, 105#)
*If not muscle-ups, sub strict chest to bar pull-ups or ring dips in double the amount (18, 12, 6).