Monday, 2/27/12

Specialized Classes: Mobility, 730pm – Advanced Olympic Lifting, with Jim, 6-8pm
Elements: 7am, 9am, and 7pm

“Ab work won’t give you a six-pack.  It will however, be the best support work you can do for your entire training regimen.” – Dan John

Chrissey carries a keg at the Hybrid Competition up in Connecticut this weekend.

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
DYNAMIC WARM-UP: 3 Rounds: 10 PVC Overhead Squats, 10 seconds Wide Grip Supinated Hang (if it’s easy, do 10 Wide Grip Supinated Hang Pull-ups instead), 10 Hollow Rocks
POSTURAL STABILIZATION: Single Leg Squat Hold + PVC overhead (as in the Overhead Squat), 1 minute each side.
SKILL WORK: Ab Wheel Rollout (if no Ab Wheel Rollout, use an inchworm or, if you’ve done it before, a band.) 
STRENGTH: Overhead Squat, up to a peak of 3.
METABOLIC CONDITIONING: Tabata Ab Wheel Rollouts immediately followed by Tabata Hollow Rocks.

*** YOUR SCORE FOR THIS TABATA IS THE LOWEST NUMBER OF REPS YOU PERFORM IN A SET ***

ex: If your Tabata Ab Wheel Rollouts are 10, 9, 8, 7, 7, 7, 4, 4 – 4 is your score for this movement. If your score for Hollow Rocks is 13, 12, 12, 12, 11, 10, 8, 5 – 5 is your score for this movement.  Your total score is 9.  

WHY TABATA?  Why do we this insanity anyway?  Check this article out for more info.

What’s an Ab Wheel Rollout?

[youtube=http://www.youtube.com/watch?v=Gg4o745td04&feature=player_embedded]

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