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

stretch:

  • couch stretch
  • pigeon stretch

4 thoughts on “Sunday 1/12

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