020710
Sunday, February 7, 2010 at 7:06AM 
Warm-up:
Foam Roll
-as needed
Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps
Skill: 6 x 10 sec
L-Sit progressions
-bent
-low
-L-sit
Straddle L-Sit progressions
-bent
-low
-L-Sit
Work your way down each progression with 6 sets x 10 seconds hold. If you cannot hold a progression DO NOT move on to the more advanced movement.
Conditioning: Row
1000 meters
rest 1 minute
750 meters
rest 1 minute
500 meters
rest 1 minute
250 meters
Focus on body position. Your torso should be leaning at "one o'clock" at the catch position, drive through the legs to the "eleven o'clock" position at the finish. Keep the chain tight while moving it straight in and out. Post split times for each distance to comments.
Reader Comments (3)
Back Squats (missed doing them on Friday)
225X5
245X5
265X5
285X5
305X6>no rest>225X10
Depth was good. (Thanks Raf.) Knees started to sway in on the last few reps at 305.
Previous best for 5 reps was 295, and this felt more solid.
http://hybridathletics.net/
Strongman Seminar by Rob Orlando
check it out
...and congrats to the guys at Gentle Giant Moving for winning the team competition in Race Up Boston Place for the 4th year in a row.
"82 floors. No boxes, no problem!"