ladiesnightmay_thumbLadies Night athletes: Jesse, Mike, Chris, Bonnie, Liz, Eric, Pace, Aaron, Arlie, Zach B., Andrew, Annie, Cooper, Katie, Roz and Perrin threw down on "Jackie." Nice job guys! (Click for full-size photo)

1. Foam roll for 15 minutes

2. Kelly Starrett’s three-level air squat test (if you’re playing along at home, it’s described on pages 77-78 of “Becoming a Supple Leopard”). Pay close attention to your positions. Are they improving? If not, what are you going to do about it? Ask your instructors for mobilizations to address your specific issues.

3. Strength Cycle Week 8, Day A10 Back squat 3 x 5. Add 10/5lbs to last Wednesday's weight. Press 3 x 5. Add 5/2.5lbs to last Wednesday's weight. Superset a set of 5-10 strict chin-ups after every set. If you don't have strict chin-ups, try piked ring rows as a scale.