Tuesday, 9/20/11

Don’t ask yourself what the world needs; ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who have come alive. – Dr. Howard Thurman

The next total will be up in January - the best way to get ready is to STAY CONSISTENT. Our programming is specifically designed to cause peaking of intense proportions in January...

SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side. Lax Ball to Upper Traps, 1 minute each side.
MOBILITY: Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 round of about 10 seconds at each: Cat Camel, Wrist Stretches, Cat Stretches, Arm Swings, One Armed Ring Rows, Rowing
STRENGTH: Ring Dip, up to a peak set of 3.
METABOLIC CONDITIONING: 3 Rounds of 1 minute at each station: Max Reps Ring Dips, Max Reps Ring Row on Weak Arm, Max Reps Ring Rows on Strong Arm, Max Calorie Row, 1 minute of rest.

On the Ring Row, Range of Motion for a good rep is bringing the body in a straight line to the ring so that the chest touches the bottom of the ring.  No “kipping” allowed to get to this position – you must keep your body as one piece.  If you don’t make this Range of Motion you are effectively failing the rep.

GYMNASTICS at 730pm with Sammy:

Skills: kipping pull-up & kipping handstand pushups
Metcon: AMRAP 15 min:
5 pullups
3 handstand pushups
15 squats

ON RAMP at 6pm with Erin:

SELF-MYOFASCIAL RELEASE: Travel Your Feet, 5 minutes.
MOBILITY: Spiderman Stretch, 1 minute each side. 90/90 off the box, 1 minute each side.
DYNAMIC WARM-UP: Jump to Land, 1 minute. Vertical Jumps, 1 minute. Prisoner Lunges, 1 minute.
SKILL WORK: The Power Clean
STRENGTH: The Front Squat
METABOLIC CONDITIONING: AMRAP in 15 minutes of: 10 Reps of Goblet Squat, 30ft. of a Roving Plank, Short Loop Run

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2 Responses to “Tuesday, 9/20/11”
  1. pro says:

    It’s Tuesday

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