Weightlifting Wednesday


Weightlifting Wednesday

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

No Classes 12/31 and 1/1

Mobility of the Day


January Warm Up (No Measure)

Row 500m at 15 strokes per minute

Bear Crawl (front, back, sideways, and straight legs)

1/2 Dead Bug – 10x each side

Banded Squats – 10x

One Armed Pushups – 5 each arm

Accumulate 2′ of hanging from bar using different grips
Also do 1 round of Burgener Warm Up

Clean (Build to Heavy Complex)

1. High Hang

2. Knee

3. Floor

Step Back Lunges (Alternate the legs)

Bar on the Back Rack Position

Romanian Deadlift

Bar descends to mid-shin, but does not touch floor