Wednesday!  Smack dab in the middle of the week.  What things need addressed?  What things are we lacking?  Where are our weaknesses showing up?  What things haven't we visited in a while?

These are a few of the daily questions I remind myself of when I put together the objectives of the day all while keeping in mind the GOAL of the program at this time of year.

I plan for most people to be finished with a session within an hour.  ESPECIALLY the morning crew.  These folks have to get to work, so time becomes a thing of essence.

Since I have a finite amount of time to work with, THOSE questions become even MORE important.

I woke up a bunch of "Combat Chassis" (my term for the abs and low back which everyone else calls 'core' )on Monday.  Stimulated again yesterday with the squat/dead training, so today was a great day to revisit it again.  Oh how I love  being called a "Horse's Ass" as discussed yesterday.

Today we did:

Suspended Knees to Elbows with a focus on closing the gap.  3x15

Hyvk Truck Pendulums from 5-7 o'clock emphasizing the lateral flexion of the obliques: 2x10

Stir the Pots on a 60mm stability ball: 2x12

and Front planks for the spinal stabilization: 5 x 1 minute

The other thing we did was a bunch of Back Accessory movements.

Much off the chest strength and antagonist to the heavy bench day we had on Monday.

Chest Supported Row: 4x6 with explosive movements.  It the weight gets too heavy, then the explosion disappears.

Rack Scraping Row: 4x6

Low Cable Row: 4x6

yea, looking back...we Rowed a LOT!   Those scapulas will remain in retraction for quite some time...hahahahaha

The next few days should be interesting for those who laugh, sneeze or constipated.