4/29/2010

static stretch for warmups

5 x 3 back squat +5 deadhangs

Loads were 185, 205, 215, 225, 235 lbs

deadhang = pull up and return to the absolute bottom so that arms hang dead.

4/26/2010

Warmup with brief static + dynamic stretching

CFWoD for time
** replaced with squat and press due to bad weather ball was 12 lbs
*replaced with pullups due to not being able to do a muscle up yet

50 wall ball shots**
10 muscle ups*
40 wall ball shots
8 muscle ups
30 wall ball shots
6 muscle ups
20 wall ball shots
4 muscle ups
10 wall ball shots
2 muscle ups

time was 5:46



20 med ball push ups alternating hands on the ball
100 lunges alternating between ball at chest and overhead every 10 reps
50 russsian twists w/ ball
50 toe touches w/ ball