Sunday 1/12

  • snatch 70% x 1 x 6
  • behind the neck jerk — work up to heavy single
  • max-height pull ups 3 x 5 (try to touch the base of your sternum to the bar)

I’ve been hearing more and more complaints about tight hips and over-used quads.  This is your recommended hip/quad re-habilitation to be done after every workout (and ideally, on off-days as well).  This is based on the routine that I’ve used to survive a couple of nasty squat cycles in the recent past.  It should take you no more than 15 minutes.

foam roll (or use a barbell, if you can stand it):

  • front of quads, ten passes
  • side of quads (vastus lateralis area), ten passes

lacrosse ball smash:

  • medial glutes (the outer edge of your butt, up into your hip) – 2 minutes of smashing on each cheek
  • front of quads 2-4 inches directly above the knee-cap – 1 minute of smashing on each leg


  • couch stretch
  • pigeon stretch

4 thoughts on “Sunday 1/12

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s