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
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]