October 20TH, 2009

Bench Press 5 x 3

Complete the following for time:
400 meter run
25 Heavy KB/DB Swings
Farmer Walks with heavy DBs
25 Walking Lunges with DB/KB
Waiter Walks with heavy DBs
25 Heavy KB/DB Swings
400 meter run


Reminder: Give yourself 5-10 mins before or after your workout for foam rolling/self-myofascial release.
SMR, on the foam roller works by reducing adhesion and scar tissue accumulation. Because of how the body works as an integrated unit, if one piece is functioning inefficiently, the others compensate. For example, tight muscles; tight muscles limit range of motion of the joint and joint motion becomes altered. Movement patterns become poor and attribute to premature fatigue and tissue overload, resulting in injury. Rolling for a couple minutes a day, a few times a week, you will improve flexibility, athletic performance and reduce injuries.


FACT: The U.S. could save 462 million gallons of gasoline a year by increasing cycling from 1% to 1.5% of all trips.