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31 Heroes WOD

We just bought 40 new bumper plates, 2 new squat stands, an 88# Kettlebell nicknamed Brucey Leroy, and a Reverse Hyper.  This video below details how to properly use a reverse hyper.  There seems to be some discussion in other videos on whether letting the lower back go into flexion is harmful.  Louie Simmons, owner of Westside Barbell and creator of the Reverse Hyper, believes it is okay and actually beneficial as the flexion acts to decompress the lower back.  I’m going to start using the machine this week.  Feel free to hop on it whenever you are in the gym.  We will be mixing it in with our other accessory work.  Key points from the video below are that you must keep your abs engaged, squeeze your glutes and do not go into hyperextension.

Schedule –

  • Mobility Warm Up
  • Back Squat – 8-8-8-8 starting @ 70% of 1RM
  • WOD – 3 Rds For Time
    • Row 500m
    • 40 Push Ups
    • 30 V-Ups
    • 20 Ring Dips
    • 10 Toes To Bar
  • Check out the new Reverse Hyper
  • Stretch
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