Friday, 9/14/12

HYBRID/ADVANCED OLY with Jim, 530-730pm.

Lori, at the top of a Supinated Pull-up on Thursday morning (Go, LORI!). Lori missed coming in last evening so she went OUT of her routine to come in to the 8am even though it’s not her preferred time to train. That’s commitment!

How consistent are YOU when it comes to your training? If it came time in your lifetime movie for a training montage would there be footage to clip – or would we have to STRAIN to find times when you were getting out of your comfort zone? It’s been said a million times before but, you can’t make something out of nothing – don’t forget that there’s a REASON that most good sports movies (and real life stories) begin with someone working VERY hard while no one else is watching.

SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes.

DYNAMIC WARM-UP: Complete one 400m Run (as in the metcon) and then 1 minute with each: Spiderman Stretch, Jimmy Buffetts (don’t forget, these should be done in a FULL lunged position), Lunged Windmills.

STRENGTH: Back Squat, up to a peak set of 2.

METABOLIC CONDITIONING:

6 Rounds for time of:

150m Run (to 12^th street out the front door and back)

3 Muscle-ups

*If no muscle-ups, you may complete 3 strict pull-ups.  Ideally these pull-ups should be attempted at the same load you were able to handle for your set of 5 on the supinated grip pull-up from two weeks ago.

Nike Commercial, but nonetheless true.