Buy-in: 2 rounds
5 dislocates
15 air squats
15 incline situps
15 back extensions
10 OHS w/dowel
Tried to pay particular attention to knee position and hip drive on the air squats, hoping to establish some good muscle memory for the movements.
WOD: Back squats 5 x 5
- Warmup sets @ 45#, 65#, 85#
- 5 @ 105#
- 4 x 5 @ 95#
This is my last set of 5 @ 95#:
Presses (light weight, re-habby type) 3 x 5
- 2 x 5 @ 45#
- 5 @ 50#
Cash out: Light stretching
I ran into my mom at the Y and talked instead of cashing out. I'm always happy to see her there and being active. She has some problems with arthritis in her knees, and she has a routine she does on the machines and cardio equipment. I'd love to introduce her to some free weights, but would be very nervous about her doing them without supervision.
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