Tuesday, October 20, 2015

NerdStrong Gym - Mobility & Steel Clubs

DEX day at NerdStrong Gym. We started off with a warm up that could be considered a workout in itself. 230 Meter Run with arm circles, left over right back & forth and shoulder rolls, 1 minute of Calf/Hamstring Pole Stretch, 5x Pole Squats and 10x Kneeling Stretch.

We moved on to our Proficiency portion of the workout and did LAT Mobility Complex with Banded LAT Distortion and Anterior Delts with Mobility Ball. The Banded LAT Distortions felt great but the Ball was painful as you crushed it into side of your body.

For the Quest we had to choose 3 workouts and work on them for 10 to 12 minutes. We could do 3x Burpee Pull Ups, 3-5x Pull Ups, Max Reps Weighted Pull Ups, Max Reps Negatives, 5x Strict Ring Rows or 5x Lateral Rows. I chose Burpee Pulls Ups, Ring Rows and Lateral Rows. I can only do two pull ups at most and not a big fan of negatives.

Our final Battle was 3 rounds of :20 seconds of work, :10 seconds of rest with a Steel Club. First we had to do a One Handed Swing (left arm), Two Handed Shoulder Squat, One Handed Swing (right arm), Two Handed Front Press and then a Two Handed Front Pull Over. None of this is particular hard but after all that we had done by the second and definitely third round your arms are like jelly and you can't wait for it to be over.

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