Thursday – Sunday, June 6 – 9

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Ask the Doc: Improving Thoracic Spine Rotation Mobility

Tabata Times –

Due to the stiffness in the thoracic spine over time (especially rotation), the low back and the cervical spine get beat up.  If you feel a twinge in your low back during overhead movements, it's very likely due to thoracic spine stiffness.

Thursday

REST!  Mobilize a BUNCH!  Find the areas you need to target during warmup and cool down sessions.  Learn about your own body and open up your personal sticky bits!

Friday

1.  Mobilize thoracic spine with foam roller and hip flexors with lacross ball

2. Warmup with 3 round superset of 6 goblet squats and 12 resisted reverse hypers – focus on keeping  pelvis level through all movement.

2.  Front Squat 10×1, across at 90% of 1RM, On-the-Minute

3.  Push Press 5×3, climbing weight

4.  "Croissants & Tuxedoes" gym WOD and Grip Strength challenge

Saturday

"The Admiral" gym WOD

Sunday

REST – BREATHE – Get OUTSIDE!  The trails are awesome and the snow is nearly GONE from the Peaks!  Get out and enjoy!

Trails

Comments

  1. lindsay says:

    6/7/13
    front squat 10×1 on the minute
    145#
    Push Press 5×3
    60#-100# 10# Jumps
    Phase 2 Bench make-up from Monday
    85# x3
    100# x3
    112# x3
    Oly WOD
    Snatch 3-3-3 90#
    Snatch Pull 3-3-3-3 115#
    Back Squat 3 second pause 5-5 145#

  2. Tara Ross says:

    Thursday:
    Muscle up skill work with Jesse, but over all a rest day.

  3. Tara Ross says:

    Friday:
    Croissants and Tuxedos 11:09 Rx’d
    Goblet squats 1.5p / 50# reverse hypers
    Front Squats 145#
    Push Press 85-95-105-115- 125×2 failed twice for 3rd rep.

  4. Joel Barnett says:

    Dozens of progressions with PVC, empty bar, and 30 kg.
    Working on snatch, clean, and jerk with coach Joe Micela ans Sarah Robles.

  5. Liz Miller says:

    Thursday and Friday
    Poor nutrition, this camp is awful.
    Tabata stairs
    Hip mobilization
    CANT WAIT TO BE BACK IN THE GYM BY MONDAY!

  6. Goblet squats – 80 lb. kb
    Reverse hyper – 50 lbs
    Front squats – 275 across
    PP – 165-175-185-195-205
    WOD – 11:53 rxd

  7. Tara Ross says:

    Saturday
    The admiral 23:14 RX’d. PR
    Sunday
    Trail run approx 1 hour with Katie Heather and Karry

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