Thursday, 11/14/13

Byadmin

Strength/ Skill: 3 Tempo 2-0-4-1 Deadlifts @ 60%. (2 sec. count up, 0 sec. at top, 4 sec.count down, 1 sec. rest.
There are many reasons to use tempo training. Here’s just a brief list:
•Improved body awareness
•Improved control of lifts
•Development of connective tissue strength
•Improved stability
•Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.)

21-15-9

OHS 155/105
C2B Chin Ups
100 D/U buy out

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Saturday, 10-12-13

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BRING A DECK OF CARDS WITH YOU TO THE WOD “Deck of cards” In a team of four: Run 400m together Then, go through entire deck of cards performing the following movements: Diamonds = sit ups Clubs = burpees Spades = air squat Hearts = ring row Run 400m together *Card number equals number of…

Saturday, 10-26-13

Byadmin

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