30
Dec
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
https://www.youtube.com/watch?v=ki4T7n5-MrQ
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
https://www.youtube.com/watch?v=GZAKFRNtxLY
Bar descends to mid-shin, but does not touch floor