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Old 01-31-2007, 10:13 AM   #11
Steve Liberati
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Darn and I thought everyone followed the same warm-up pattern. Start off on the bike with a copy of FLEX in your hand as you insistently look up to greet your fellow iron brothers (by their first name) as they individually enter your domain. Then spend the next 10 mins, posing down in the aerobic room next to the weight area for at least 10 minutes (so everyone working out sees how BIG you are getting). Of course, the added drawback/bonus to this warm-up being the constant interruptions from the high school kids wondering if you could help them put on some size or source some "supplements" for them.
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Old 01-31-2007, 01:19 PM   #12
Ron Nelson
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Quote:
Originally Posted by Brad Hirakawa View Post
I dance... and this is my favorite warm up dance tune:

"People say "yo, Humpty you're really funny lookin'" That's aaiit 'cause
my body's in motion. You stare, you glare, you try to compare me, but
ya can't get near me. I'm on the floor, bein' at the bars and see all
the ladies adore me. Oh yes ladies I'm really bein' sincere 'cause in
the 69 my Humpty nose will tickle your rear. My nose is big. Uh uh I'm
not ashamed, big like a pickle, I'm still gettin' paid. I'm gettin'
laid by the ladies, you know I'm in charge. Note how I'm livin' and my
nose is large. I get stupid. I shoot an arrow like cupid. I use a
word that don't mean nuttin' like loopded. I sang in Dowhatchalike and
if ya missed it. I'm the one that said "just grab 'em in tha biskets".
I also told you that I like to bite well yeah, I guess that's obvious I
also like to write. All ya have ta do is give Humpty a chance and now
I'm gonna do my dance."


After that, I'm all warmed up.
Representin' O-town, yo.


I like the Burgener warm up, progressing into light/med snatches and cleans. I'll also do some RDL's and back squats with the bar.

I have a routine from Magnificent Mobility for ROM/DROM that has helped me beyond belief. Since I started doing the "Afterburn" w/o's, I've neglected the warm up. Have to get back to the X-Band walks and pull aparts. They rock.
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Old 01-31-2007, 01:21 PM   #13
Ron Nelson
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Quote:
Originally Posted by Steve Liberati View Post
Darn and I thought everyone followed the same warm-up pattern. Start off on the bike with a copy of FLEX in your hand as you insistently look up to greet your fellow iron brothers (by their first name) as they individually enter your domain. Then spend the next 10 mins, posing down in the aerobic room next to the weight area for at least 10 minutes (so everyone working out sees how BIG you are getting). Of course, the added drawback/bonus to this warm-up being the constant interruptions from the high school kids wondering if you could help them put on some size or source some "supplements" for them.
Correction: We call each other, "Bro." As in, yo, Bro, whatcha bench? or Bro, can I get a spot, it's "Motherf&^%in' Arms Day!"
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Old 01-31-2007, 03:16 PM   #14
Mark Madonna
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Metcon workouts with lifting I do CFWU
Metcon workouts with running, dynamic warmup, high knees, butt kickers,
Lifting workouts with lifts, I do Burgener WU and I refer to this Dan John Article
http://www.t-nation.com/readTopic.do...dra?id=1064736
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