Warm up Basically, I taught “M” how to do OHS and started to introduce Squat Cleans to him. So, not much of a warm up. But today’s work was fairly light so I didn’t worry about it. Work out Press 3×5, 115#Hang Squat Cleans, 3×5, 135#Squats, 3×5, 190#Glute-Ham Raises 3×8 Core 3×20 4 way neck…

Warm up 10 minutes of treadmill intervalsglute and ham stretchesreverse lungesohs naked o-bar Work outSquats 3×5, 190#Glute-Ham Raises, 3×10Standing leg raises, left side, 3×8, 100#Bench Press 3×5, 185#Dead lift 1×5, 275# Core 4 way neck machine, 3×20, 120#cable crunches, 3×30, 150#cable push pull, 3×20, 70#hyperextensions, 3×20supine hip march, 3×20

Work out group 10 showed up. Medicine Ball Warm up Chest Pasship toss to dead catchegg tossone handed toss and catchsplit squat twisting toss and catchball slamsputts l and r1 leg shotgunsreverse egg toss Dynamic Flexibility Tiger PushupsScorpions/CrucifixtionReverse walking lungehigh knee, lunge, quad stretchInchwormshurdle walk/reverse hurdle walkelbow to instep, overhead reachlunge and reach, back and…

Warm-up Inchworm in place, with a tiger pushup, and a double leg raiseRowed for 3 minutesOHS with a naked 0-bartowel hamstring stretchquad stretchreverse lungeshurdle walk, reverse hurdle walk Work out 3×5 Squats, 225#Press, 135#Hang Squat Cleans, 155# Core 3×20 4 way neck machine, 120#Cable Cunches, 150#Cable Push Pull, 60#HyperextensionsSupine hip march I felt good today…

Work out group had about a dozen folks show up. Had a new person, alas, this workout wasn’t so welcoming. Fortunately she intuitively scaled stuff to her capacity — I like that kind of self consciousness.General warm-upVarious skips w/arm swingsSkip with a twistSkip, skip, lungeHips in shuffleHips out shufflePuddle hopsCarioca, l, rForward Shuffle 2left, 2rightBackward…

25 minutes of Treadmill intervals, 1:30, 3mph, 1:00, 8mph, covered 2 miles Core 3×20 4 way neck machine, 150#Cable Crunches, 150#Cable Push Pull, 60#HyperextensionsSupine Hip march felt pretty fine today, which after Monday’s embarassment is nice.