11/16 Mobility Monday
Welcome to Mobility Monday. Many of us are back to work today and most of us are back to work at a desk. Your posture at your desk can wreak havoc on your neck and shoulders. In fact, we learned in Coach Jon's mobility seminar that most of our mobility limitations originate with our posture. How you sit and stand affects how you move.
Pay attention to your neck and shoulders today while you're sitting at your desk. Many of us have strong internal rotation of our shoulders and a pronounced head forward position. This head forward position can make your neck and shoulders very, very tight. Today we're asking you to look upright as you do your wall balls. If you don't unglue your tissues, it will be a challenge to go from one end range of motion (forward) to the opposite range (looking upward) during wall balls. Spend some time today BEFORE YOU ATTEND class ungluing the issues in your tissues.
Power to the People Deadlift Day 9
Set 1 = 5 reps @ 45%
Set 2 = 5 reps @ 55%
Set 3 = 5 reps @ 65%
Set 4 = 5 reps @ 60% + 40lbs
Set 5 = 5 reps @ 90% of Set 4
4 rounds for time of:
40 Double Unders
30 Seated Russian Twists 45/35 lbs
20 Box Jumps 24/20in
10 Wall Balls 30/20 lbs
Scale this workout so it takes you less than 16 min to complete. Compare to Oct 29, 2014.
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Murph May 29
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