Moving on up…

… to the Eastside, to that dee-luxe apartment in the sky.

That’s where we’re going. You?

Lory Conte moving DB WEIGHT!

1315 Garage Gym Rx gets warm and prepped for punishment.

We have the athletes. They have the coaches. No where to move but up. And up. And up.

SICFIT 10-13-10:

A. 3 rounds (taken from Atomic Athlete warmup last night):
-8 swings
-8 goblet squats
-8 one-armed situps
-8 pass-throughs
-8 rotations with PVC on scapula.

B. Hip-flexor, psoas, quadricep mobilization (10 minutes).

C. Shuttle sprints: 3 cones (A: 10 yds, B: 20 yds, C: 30 yds):
-A
-B
-C
-A, B
-A, B, C
-C, B, A
-B, A
-C
-B
-A x 5

D. 4 rounds (not for time: move through unbroken, resting only between movements, rest minimal):
-20 Russian Twists
-10 Deck Situps
-5 Turkish Getups (*1 round with 70#/50# sandbag)