Warm up!
Main Set:
L3:
4 x 15 reps Over Head Squat
Then... 3 rounds
- 30 sec L-sit
- 30 sec Hollow body
- 15 x 2 sec superman holds
- 30 sec back bridge
L2:
2 x 15 rep OHS
Then... 3 rnds
- 30 sec L-sit
- 30 sec Hollow body
- 15 x 2 sec superman holds
- 30 sec back bridge
L1:
2 x 8rep OHS
Then... 2 rnds
-15 sec tuck
-15 sec hollow body
-6 x 2sec Superman holds
-15 sec Glute-ham bridge
Train Hard!
Rayne
2 comments:
4-3-2010
4/2/10 Friday
Warm up!-2 mile bike ride around town, love the new surly!
Main Set:
L3:
4 x 15 reps Over Head Squat 65-65-75-85lb's (Snatched from the deck)
Then... 3 rounds
- 30 sec L-sitn(subbed 30 abmat situps)
- 30 sec Hollow body
- 15 x 2 sec superman holds
- 30 sec back bridge
L3:
OHS @115
core work as rx'd
Chuck, what kind of Surly'd you get? Single speed?
I've been commuting on my bike lately (since it has gotten lighter earlier in the morning)Best way to start the day!
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