Tuesday 140909

Great first day. Remember to stay on top of smashing muscles and mobilizing joints. It's always a race. Which will happen first, getting all the gainz or getting hurt? Sometimes, it's out of our control but most often, it is completely within our control. Stay on top of warming up, cooling down, and recovery work. Remember, mobility work is not warming up. Warming up is dynamic in nature and should mimic the day's prescribed work, both generally and specifically.

Power Clean - 5 sets of 3 at 70%, rest 90 seconds b/w

Overhead Squats - 5 sets of 3 at 70%, rest 2 min b/w

5 sets, no rest:

10-15 glute ham sit ups

10-12 superman rocks

Fifteen rounds, each for time of:

Sprint 100 meters

Walk 100 meters

Really push it on the sprints. If possible, start to finish line should be a straight line and flat. A track is optimal. Walk slow to ensure that you are close to full speed on sprints.

Post all results to logwod.