drpjDr. PJ

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 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.

2. Strength Cycle Week 7, Day A9: Back squat 3 x 5. Add 10/5lbs to last Thursday's weight. Press 3 x 5. Add 5/2.5lbs to last Thursday's weight.

3. "Cruella" AMRAP :90 Overhead squats. If you get to 21 before time is up, move on to... AMRAP :90 Sit-ups. If you get to 21 before time is up, move on to... AMRAP :75 Overhead squats. If you get to 15 before time is up, move on to... AMRAP :75 Sit-ups. If you get to 15 before time is up, move on to... AMRAP :60 Overhead squats. If you get to 9 before time is up, move on to... AMRAP :60 Sit-ups. If you get to 9 before time is up, you're done.

LIII: OH squats @ 115/83lbs, GHD sit-ups LII: OHS @ 95/65lbs, GHD sit-ups, V-ups, or tuck crunches LI: 15-10-5 of front squats and butterfly sit-ups

Score is time to completion of 21-15-9 or total reps. If you don't have the flexibility to overhead squat, do front squats. How do you know if you have the flexibility to overhead squat? Well, can you do this?

maxoverhead

4. With time remaining, MOBILIZE.

Don't forget that tonight is GAME NIGHT. Bring your favorite board games and beverage of choice. No 7:20 class in Hadley. See you at 8pm!

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