Monday, 10/22/12

RUNNING with Ave, at 7am.

ROWING, with Ave, at 530pm.

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

FOUNDATIONS, with Sammy, at 630pm.

GYMNASTICS at 730pm, with Sammy.

ADVANCED OLY with Jim, at 730-930pm.

CROGA, with Tim, at 830pm.

To all the Coaches who made this Total possible, you guys are amazing and I couldn’t be more proud to live my day-to-day life next to you. To all the incredible athletes: you are awe-inspiring. Knowing you is a privilege. Thank you! And finally, to our amazing volunteers… we couldn’t have done it without you, and we know that SOME of you would rather have been lifting – thank you for sacrificing your time! For those wondering: Pictures from the Total should be posted sometime later this week or earlier next week.

 After yesterday, we do hope you feel like this while approaching this new cycle:

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, for 5 minutes, Lax Ball Feet and Lower Legs, 5 minutes.

MOBILITY: Wall Quad Stretch, 1 minute each side. Band Overhead Stretch, 30 seconds each side.

DYNAMIC WARM-UP: GHD Sit-up Practice, for 10 minutes.  Do 5-10 reps at a time – try to be slow, controlled, and strong while doing each rep.  If you are a waiting for a GHD, Duck Walk, and Squat to Stand.

SKILL WORK: Practice the dumbbell thruster (two dumbbells, one in each hand).

METABOLIC CONDITIONING:

AMRAP in 20 minutes:

Dumbbell Thrusters, 7 reps – (pick and record your load)

Chest-to-Bar Pull-ups, 7 reps – (may be kipped but do NOT scale range of motion!)

Burpee Box Jumps, 7 reps – (24/20 – full extension on the box is required)

Please pay attention to this demonstration of a new and very important lacrosse ball technique: