Please make sure you are signed up for Intro to Oly if you are coming tomorrow – there is a cap of 8 people on the class! And if you signed up – be sure to come or else you’re holding a spot someone else might want!
GYMNASTINESS returns at 9am tomorrow!
-Mobility: band overhead stretch, 1m e. side; band assisted pec stretch, 1m each side
-Dynamic Warm-up: 3 rounds:
10 cat camels
10 inch worms
10 hollow rocks
10 arch rocks
-skill #1:10 min free standing handstand practice
-skill #2:iron cross
Tabata handstand thigh-slaps
Tabata ring v-outs
The Second Pull of the Snatch is BIG. How big? See below.[youtube=http://www.youtube.com/watch?v=rLc7jdx4-94&feature=related]
INTRO to OLY at 10am-1130am is capped at 8 people only. Sign up on the calendar to attend!
Snatch, Clean and Jerk.
ADVANCED CLASS, (at 1130am-1pm) had formerly been Olympic Lifting but now will not be due to the addition of two Advanced Class Olympic Lifting classes this week – there’s a post coming soon on our new schedule at CFCC.
1130-1145am: Give your pecs some love (streeeeeetch them). Roll anything that’s tight from yesterday.
1145-1215pm: Muscle-ups – Skill Work, or 3 attempts at max reps without dropping from the rings. If you haven’t tried it before and you have a very dependable kip, attempt the neutral grip muscle-up.
1215-1245pm: A chance for you to work on blending the things that are hardest for many of you in a benchmark workout.
Complete as many rounds in twenty minutes as you can of:
4 Handstand Push-ups
8 2-Pood Kettlebell swings
1245-1pm: Love on your shoulders. Lax Ball them (make sure to get your traps) and ice them if possible.