11/12 Thursday

Meg, Michàel, Bridget, Dara and Coach Noah "enjoy" front rack lunges. We are getting you ready for ski season!
​Whether you telemark, alpine or cross country ski, strong legs and stable knees are vital. Today we are working on our knee function with extension in the clean, flexion in the lunge and laterally with the jumps. We are not only strengthening the muscles, but also the ligaments and tendons. You can stay in place for todays lunges, or if you have the space, you can walk about the room. Focus on keeping your core braced and engaged with these lunges. 
Today's Workout
Power to the People Deadlift Day 8
Set 1 = 5 reps @ 40%
Set 2 = 5 reps @ 50%
Set 3 = 5 reps @ 60%
Set 4 = 5 reps @ 60% + 35lbs
Set 5 = 5 reps @ 90% of set 4
then,
As many rounds and reps as possible in 10 Min of:
10 Hang power cleans 95/65#
10 Front rack lunges 95/65#
​20 Lateral jumps