For the past 21 years I have been certified in some sort of first-aid and CPR. Since the Automated Electronic Defibrillator (AED) has become common in public places I have also been trained to use these amazing, life saving devices. I have had to maintain my certifications for jobs like being a Lifeguard, working as an Instructor for NOLS and now as a Personal Trainer. I think though, it is super important that EVERYONE take even just a basic first-aid and CPR/AED class at least once. If you do not need to re-certify for your job, don't bother. At least you will have the knowledge to help if you find yourself dealing with a medical emergency. You can find a class at the American Red Cross.Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Back Squat, 50% 1-RM 8 repetitions
Push Press, 8 repetitions
Snatch, 60% 1-RM 1 set of 3 repetitions, 70% 1-RM 1 set of 3 repetitions, 80% 1-RM 5 sets of 3 repetitions
Power Clean and Jerk, 60% 1-RM 1 set of 4 repetitions, 70% 1-RM 1 set of 4 repetitions, 80% 1-RM 4 sets of 4 repetitions
Mobility:
Banded Shoulder Girdle Stretches
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
