Iron Mile continues to grow and improve. It was a long time member who pointed out that he was proud of the gym, the community vibe, and continued commitment of the coaching staff. We love feedback, the good and the not-so-good. Please let your coaches know how they can help AND PLEASE PLEASE PLEASE let your friends now about us.
Also, I wanted to share about a resource I was told about after spending 10 minutes on the phone with physical therapist Dr. Kelly Starrett relating to a member and their injury. Its the Ready State Low Back Pain Protocol. (No I don’t get a kickback). If you have back pain, it looks like the best $59 some of you could spend and its only 20 min a day for 12 days.
Warm Up: 3x
10 Hip Extentions
10 Hanging Shrugs
15 Hollow Rocks
10 Pass throughs
Lat Stretch :30 per side or Overhead Band 1 min
Pigeon or other Hip Capsule Mobility :30 per side
Strength: Push Press
3 reps emom x 10 minutes
30 Power Cleans 95/65
rest 4 min
30 Shoulder to Overhead 95/65
*Men go in reverse order. The whole workout has a 20 min cap
T1: Modify as needed. Try doing 15-12-9 on the cals and 75/55 on the bar
T2: As Written
Shoulders are free. Triceps are extra.
50 Lateral Raises
50 Arnold Press (same weight)
50 Push Ups
*10 banded tricep pressdowns every break or transition.