July 15, 2011
Back Squat De-load & Conditioning
Warm Up
Mobility and Line Drills
Strength Workout (De-load)
Back Squats
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
then:
Conditioning Workout
“Brooke’s Barbarian Barbell Complex”
5 Rounds for time:Â 135M/95W
9 Hanging Power Cleans
9 Front Squats
9 Push Press
*If the bar is dropped = run 1 lap around the building 300 Meters
Cool Down
Lets try something different – STRETCH!!!!!!
Not sure if everyone is noticing how important Stretching and Rolling out after the workout is to me. I’ve been posting it on a regular basis. Part of the cool down is Stretching. Sadly I see a majority of the class just run out after the workouts because they feel as if they got everything they need out of the workout including Strength, Endurance, Speed, Agility, etc….. however we are failing to recognize the important skill of flexibility along with recovery at the end of the workouts.
I’m hoping I can keep pushing this Stretching Cool Down on everyone so you can prevent what has happened to me. Please learn from my mistakes. I would try to rush a workout in between teaching classes etc… and refuse to warm up and cool down. Because of this I got such tight hip flexors its causing my hips to tilt forward giving me severe back pain. Many people assume lower back pain is caused by back issues not realizing many times it stems from tight hip flexors. Kelly Starrett of Mobility WOD (click on his link on the left side of this page) is the mobility genius. Use this link and please stop running out the door after the WOD and skipping the cool down.
Hey Steve,
This is just a thought. I think more people would stretch out after a workout if you had a stretching video running. I know I would but every time I start to stretch I forget all the different movements. I think it would be a really helpful tool to the members. Possibly something to look into.
crazy wod, but fun! A little tricky after all the pullups/pushups yesterday! 25:25rx
This was nuts. 28.44
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