When we go to the gym our goal should be to leave better than when we walked in. I know that is hard to do, especially every day, but the closer that we get to doing that the better we will be. One major thing that we can work on is full range of motion. Here is how that applies to coming to class.

The most important thing if you notice that you are not completing a full range movement is to check to see where your flexibility is at. If you are stiff in that movement, what are you doing to fix it? There are plenty of trainers that can help you with this, but we can’t make you do it, I mean we could try, but that might be a little awkward for both of us. Do yourself a favor and don’t get complacent with your abilities. If you can be better by just putting in a little extra everyday to work on your mobility, than you should do it.

The other most important thing to look at if you are not completing full ranges of motion is…are you cheating? All too often do I notice people not completing those few extra inches on their squat to try and get themselves ahead or not quite touching those toes on their toes to bar. Check your ego and complete the full movement and at first you might not be putting up the “times” you once were but you will only get better. Going back to being stiff, is it more beneficial to squat a house to above parallel or to go a little lighter and go all the way down? The same thing applies. Do yourself a favor and complete those full reps. The coaches notice and so do others. Benefit yourself by being a better you and I promise you will only benefit. It is also a test to your mental fortitude. How willing are you to no rep yourself in the middle of a workout if you are trying to put up a good time. Think about it.

 

Group Class Workout

 

Warm Up: 2 Minute Machine, 20 KBS Russian, 15 pushups

20 air squats,  20 leg swings, 15 PVC PT, GM

PVC Progression for Clean

 

Strength:6 Sets-Every 90 seconds Lean: No Strength

2 Power Cleans+1 Squat Clean+1 Front Squat+1 Power Clean (Does not have to be touch and go)

 

 

Metcon:

 

Welded

“Fight Gone Bad”

3 Rounds of 1 min each station (max reps)

Wall balls 20/14

Sumo DL high pulls (75/55)

Box Jumps 24/20

Push press 75/55

Row (cals)

Rest 1 min

 

Welded Lean

Run 1 mile

50 Plank to push ups

50 Med ball cleans 20/14

50 V- ups

Run 1 mile

 

Mobility Of the Day:  Couch Stretch (pg.331) 2-3 Minutes each side. DO it! Your body will thank you.

Improves: Squat Position, Hip Pain, Low back Pain