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Old 05-27-2014, 06:50 PM   #231
Emily Maisannes
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Join Date: Jul 2008
Location: Alexandria  VA
Posts: 1,114
Re: Emily's workout log

Warm-Up
3 Rounds of
15 Band Good Mornings
10 Spider Lunges
5 Hips-to-Wall

Strength Deadlift (35 minute time cap)
Prep Sets:
1 x 10 RDL w/ bar only
1 x 5 @ 85
1 x 5 @ 135
1 x 3 @ 155
1 x 2 @ 185
Work Sets:
2 x 2 @ 215
2 x 2 @ 185
After each work set, complete (both):
10 Dead Bugs (5 per side)
10 Spider Planks (5 per side)

- no more than 15 minutes to warm up sets

Mobility
Spinal Twist with Hip Crossover series (1 minute at each position)

Right ankle over left knee, lowered to left
Right ankle over left knee, lowered to right
Left ankle over Right knee, lowered to right
Left ankle over Right knee, lowered to left
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My CF workout log
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