Tailpipe

Xi XiaNewsLeave a Comment

03-03-2009 Back Squat- work up to a heavy single, then: 5 sets of 2 @ 75% max – speed! and short rest between sets “Tailpipe” 3 rounds, w/partner P1 – Row 250m P2 – Double KB rack hold 53#m, 36#w Focus on breathing and recovery ROM work: Spinal rocks x 20 Single leg pike spinal rocks x 7/7 Pigeon x … Read More

Compress

Xi XiaNewsLeave a Comment

03-02-2009 Press 3-3-3 Push Press 3-3-3 Torch press – 20 total reps per arm Go heavy; break it up! Max burpees in 1 minute ROM work: x3: Kneeling spinal circles Single leg calf stretches Arm screw x 7 ea. Neck circles x 5/5 Beginners Class: Burpee Mania Follow our newly active Twitter Feed and Facebook group and stay updated with … Read More