Wednesday March 7th

Awesome day today!!

Started out the morning with DSR and Isometric Power Flex work for the Neck

Then hit Vacuum Practice and Isometric Power Flexes for the Midsection

Got in some sweet Joint Mobility and Flexibility work

Hit 3 sets of 50 for the German 50

Got in 3 sets of 10 each for the following DVR Moves:

1.) Full Range Pec Contraction
2.) Shoulder Rolls
3.) Wrist Twists
4.) High Reaches
5.) 1-arm Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions

Then hit 3 rounds of the Ring of Fire

The evening was:

3 sets of 30 for Weighted Adductor Flies

Then Isometric Stretching for the Chinese and Front Splits followed by Relaxed Stretching for the Chinese, Van Damme, Hang, Front, Pancake and Spread Eagle Splits

Great night!!


Here's a nice Hang Split picture, combining Strength, Flexibility and Stability: