Thursday, July 11, 2019

Wednesday, July 10, 2019
July 9, 2019
Friday, July 12, 2019
July 11, 2019

Thursday, July 11, 2019

Announcements!

GREAT PARADE!  Many thanks all who participated!!

Rowing Clinic with Coach Stacey tomorrow @ 6:30 PM!
The class is currently full… PLEASE put your name on the waiting list in RhinoFit in case someone cancels (you will be notified by text or email). Also, this will let us know who is interested and we will work to set up another class for you! 

Waterpalooza – Friday, July 19 @ 6:30 PM!

Physical Therapy with Brandon today  5-7 PM.
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Deadlift for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps @ 90%
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30-20-10
DB Deadlift (45/25)
DB Hang Power Cleans (Same DB)

12 min Time Domain
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Mobility
Straight leg lowers – 2 minutes each leg 
90-90 hip stretch – 2 minutes each side
Prone shoulder CARS (controlled articular rotations) – 3 minutes.
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Prepare to be awesome!
Deadlift
DB Deadlift
DB Hang Power Cleans
Straight leg lowers
90-90 hip stretch
Prone shoulder CARS (controlled articular rotations)

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