February 14, 2007

February 13, 2007
Rest- Federal Government closed down early

February 14, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x12
pillar bridge front - narrow stance - 6L/R
Pillar Bridge side - jumping jack - 6L/R
glute bridge - knee bent - 6 L/R
mini band walk - 6L/R
Physio ball Y's and T's - 6 Y's, 6 T's


2 Rounds:
Deck KB Snatch - 24 kg x 4 per side
Alternating KB lunge - 24 kg x 4 per side
8 tuck jumps - maximizing rebound

1:11, 1:39

2 hand KB Swing - 24 KG x 100 swings in 8:01 - 20, 20, 20,20,14,6

stick dislocates - 5, 5, 5,
band dislocates - 3, 3, 4, 3, 3

TGU(OHS style) - alternating sides - 12kg x 3 L/R
windmill - 12kg x 3 L/R, 24 kg x 3 L/R, 24 kg x 3 L/R

20 minutes foam rolling - emphasized hamstrings/back
20 minutes of tennis ball rolling - lower body
20 minutes of soft tissue work - traps, middle back

Notes:
-Supposed to be Workout B but stuck at home, car is iced in the parking lot and apparently the condo association isn't planning on icing and plowing the lot????
-Snatch/Lunge/Jump - Modification from Coach Rut's WOD on 1/8/2007, Supposed to be 7 rounds but my lower back felt like it was on fire after the 2nd round so I stopped, it's days like this where I wonder if this is even remotely normal for heavy deadlifts and/or squats have this effect for days later.
-100 kb swings - Wanted to do more metcon without setting my lower back off