Saturday, May 19, 2012

2012-05-176386Morning Crew

Workout of the Day

Strength:
Shoulder Press
1-1-1-1-1
Rest 2 minutes between efforts
Rest 2 minutes after last set, then take your best effort and perform a max set of push press with that weight.

The Press, Mark Rippetoe
How To Teach The Press Progression, Mark Rippetoe

Conditioning:
(Men's weight 2 pd/Women's weight 1.5 pd)
50m Farmer's Carry with right hand
20 Goblet Squats
20 Push-ups
50m Farmer's Carry with left hand
15 Goblet Squats
15 Push-ups
50m Farmer's Carry with right hand
10 Goblet Squats
10 Push-ups 
50m Farmer's Carry with left hand
5 Goblet Squats
5 Push-ups 

Minimize torso sway on farmer's carry.  If you are lurching around like a drunken sailor, reduce the weight.

How to video: Goblet Squat

Reminder: Starting Monday, afternoon class times are 4:30, 5:30, 6:30 & 7:30 pm

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