Front Squat 3x5

100 day Double-Under Challenge: Day 2 (buy-in 3 Double-unders)

This is a back-off week.

• Front Squat 5-5-5, 50% of 1RM

Rest 90 seconds between sets.

Five rounds for time of:

• 3 Pistols (each leg)
• 6 Burpees
• 9 Knees to Elbows

Post loads and time to Message Board.

Working on full extension overhead without hyper-extension in the lower back.

I mentioned in class on Monday about being sure that you guys are using the rollers and lacrosse balls for you shoulders, traps, and for those muscles between the shoulder blades. Don't just focus on your legs and the areas you can see with your eyes. Remember that extension of the arms is dependent on good range of motion. When the muscles between the shoulder blades tighten up it will begin to limit your range of motion, i.e. extension overhead.

For those of you that are looking for the ultimate recovery tool, you merely have to look out your window. But be quick because it will be gone soon. The benefits of contrast showers or baths for recovery have been debated but I'm here to tell you that I'm a believer. Here's the hardcore contrast shower (fyi you need a porch with privacy): After a Hot shower towel off quickly. Wearing nothing but a towel, go outside, and stand in the snow without shoes. Then begin to rub snow all over your body. The alternative to this is to just turn the shower to cold for 30 second intervals. Right now the water coming into your pipes is perfect. Read Contrast Bath Therapy for Workout Recovery and 7 Benefits of a Cold Shower.

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