Author: Jade

*Gym Updates and Thoughts 3/30/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Lat Stretch Against Wall 2 minutes Pancake Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 5 minute AMRAP for Quality: 10 Alternating Wide Lunge + Rotation Overhead 30 Jumping Jacks Take your time with the Lunge movement to open-up tight positions as needed. 2) Strength/Volume Work – Dumbbell Bench Press: 4 sets of 5-10 3-Stop Reps Rest 2 minutes between sets. Pick rep range based off of loading of Dumbbell. Each rep pause 1/2 way down, at the chest (not resting), 1/2 way up, then press out to finish the rep, that makes one rep, continue the rest of your reps in the same manner. Each pause should be for 1-2 seconds. 3) Gymnastics Work – 5 sets of: 10 Pistol Squats Rest as needed. Focus on quality of movement….

*CVCF Gym Update 4/6/20 – HERE WOD: 1a) Warm-up – Passive: 1 minute/side Forearm/Pec Stretch Against Wall 1 minute/side Chest Opener Against Wall Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 10 Midback Opener 10 Household Item “Y” Hold + Squat For quality, not for time. 2a) Strength/Volume Work – 3 sets of: 10 Scapula Push-ups on Forearms 20 seconds/side Single Leg Romanian Deadlift Hold Not for time. Rest as needed. For the Romanian Deadlift hold you can perform this with or without weight, and depending on your balance you could stand on something like a pillow to work your balance more. 2b) Strength/Volume Work – 3 sets of: 10 Pause Bent Over Piston Rows 20 Seated Single Arm Dumbbell Press 30 Hollow Rocks Perform this as a Tri-Set, performing the movements back-to-back-t0-back. Rest 90-120 seconds after each set. Adjust…