Mobility 101 – Who? What? When? Why? How?
WHO? It’s for everyone! We all know that daily mobility/maintenance (minimum 15 minutes) is key to healthy living. WHAT? In a attempt to increase our gyms understanding of mobility and establishing good maintenance habits we have created 2 x 30 minute mobility classes per week. The classes will introduce mobility theories and practice. We will focus on increasing ROM and reducing DOMS. We will provide lacrosse balls, foam rollers, the stick, compression bands etc… WHEN/WHERE? Monday and Wednesday @4:30 pm at the gym. WHY? Because it’s good for you. During our regular 60 minute classes it’s challenging to “fit it all in”. Foam rolling isn’t a focused effort when mixed with 10 minutes of gossip before class. Lol. Honestly most of us love to come to the gym get a good sweat and leave pumped full of endorphins and dopamine. Don’t get me wrong…getting sweaty every day is awesome and…
March 26 2014
Fitness and Performance 3 sets: DB chest press x 6-8 DB walking lunges x 20 steps Hollow hold x 20-30 seconds 5 rounds for time 10 push ups 20 wall balls 250 m run or 300 m row Sport Rest Day
March 25 2014
Fitness and Performance 15 minutes Working on DL technique 10 minute AMRAP 10 KB swings 30 DU 10 minutes Hamstring/glut mobility Sport 15 minutes Working up to DL loading EMOM x 21 1-4-7-10-13-16-19 = 3 DL (225/155) 2-5-8-11-14-17-20 = 6 Bar facing burpees 3-6-9-12-15-18-21 = 9 Thrusters (95/65)
March 24 2014
Fitness and Performance This workout is all about developing consistency and finding your perfect stroke rate based on the length and intensity of each piece. Make sure to keep some gas in the tank until the end. Enjoy the process and continue to build on your efficiency. Don’t worry, as the sun makes an appearance we can leave the rowers idle and start running again. Although its been amazing watching all the rowing development this winter. Proud of you guys. 1000 m row @60% pressure & 22-24 SPM Rest 4 minutes 1000 m row @70% pressure & 24-26 SPM Rest 4 minutes 500 m row @80% pressure & 24-30 SPM Rest 2 minutes 500 m row @90% pressure & 26-30+ SPM Rest 2 minutes 250 m row @100% pressure & 30+ SPM The goal for this last piece is to complete the 250 m in 25 aggressive pulls Good Luck!…