HYBRID/ADVANCED OLY with Jim, 530-730pm.
SELF-MYOFASCIAL RELEASE: Lax Ball Feet and Glutes, 5 minutes. Shoulders, 3 minutes.
MOBILITY: Band Around Shoulder and Hand Behind Back, 30 seconds per side. Band Assisted Overhead and External Rotation Stretch, 30 seconds per side. Partner Assisted Front Rack Position – see this video, do JUST the band ones for about a minute per partner.
DYNAMIC WARM-UP: Cressey Mobility Drills: Wall Hip Flexor Mobilization (8 per side), Supine Bridge with Overhead Reach (6 reps per side), Yoga Push-up (8 reps), Walking Spiderman with Hip Lift and Overhead Reach, (5 reps per side). + Wall Slide with Overhead Shrug and Lift (8 reps).
“Death by Thrusters” (completed as prescribed at 135/95 but scale where needed)
In the first minute, complete 1 Thruster, in the second 2, in the third 3, in the fourth, 4, etc. If you can’t complete the allotted number of thrusters within a certain minute do as many as you can – your score will be how many you were able to complete (say, 12 Thrusters plus how many of 13 you were able to do).
*Once you have completed your thrusters you are required to stay doing 5 thrusters on the minute until the last member of the class has finished.