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09.15.2016

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fullsizerender“Real knowledge is to know the extent of one’s own ignorance.”
–Confucious

Warm-up Drills
I. Coach’s Choice
II. Mobility

“Not Too Smaltzy”
4 Rounds for time of
Row 250m
15 x Russian KB Swings (32/14kg)
30 x Walking Lunges (bodyweight;15L+15R)

Post scores to comments.

Post-WOD Training: CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

Samy Daghir

4 thoughts on “09.15.2016”

  1. “Not Too Smaltzy”: 13:11 (20kg)
    Good to be back and shoulder survived the “bullet-proof shoulder regimen just fine.
    Let’s see what tomorrow brings…….

    Reply

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