Tuesday, March 5, 2013

Wednesday 130305 TGUs and Bear Complex

In this cycle, Wednesday is designated as recovery/preparation day.  Lots of mobility in each training session- yet with enough movement to get really warmed up, blood flowing, heat in the body so that stretching will be maximized.  Not really a rest day- but a day to come in a do some specific mobility work and take your body through some good range of motion across a broad spectrum of activities.  Todays are Turkish Get ups and a barbell complex called the "Bear Complex."  But today they will be more Cub-like.

Also- the Wednesday Yoga Class starts today- 11:15am- 12:30pm... take some time out of the middle of your day for some stretching and relaxation- as well as some mental focus and body awareness.  CFM Members need to get in here- as these classes are included in your unlimited membership. 
Rebecca with the chin over the bar.
Wednesday's WOD: classes at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.
20 minutes divided between:
Shoulder mobility work
Turkish Get Ups, 3 reps/side
Not for time, as heavy as possible
For 20 minutes, 2 minutes work/2 minutes rest of:
Bear Complexes
1 rep each of:
Deadlift/hang power clean/front squat/push press/back squat/push press
Work through as many quality reps in 2 minutes, then rest 2 minutes; good range of motion, not for speed
Add a LITTLE weight each round.
WOD Notes
Remember this is a recovery session designed to prepare you for tomorrow's Games Open WOD
If you decide to go at it hard, then you might not be super ready for it on Thursday.

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