Thursday, 4.18.13

GYMNASTICS, with Danny, at 6am, 530pm, and 630pm. (Muscle-ups and Strict Handstand Push-up Practice).

SQUATTING ONLY, with Danny, at 430pm.

ADVANCED OLY, with Jim, 3-5pm, 5-7pm, and 7-9pm.

intensity

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Shoulders, 5 minutes. Deep Squat Belly Breathing plus Lat Stretch, 1 minute. Barbell Assisted T-Spine Extension, 1 minute per person. 30 seconds per side: Band Overhead Stretch, Pec Stretch, Band Rack Stretch.  Lat Side-Lying Windmill, 5 reps per side. Handstand Hold, 1 minute.

STRENGTH: PULL-UP

Level 1: 6 x 3

Level 2: Work up to a peak of 3 within 12 minutes, then, kipping pull-up practice.

Level 3: Work up to a peak of 3 within 12 minutes, then, muscle-up practice.

CONDITIONING:

Three rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Back extensions*

*Level 1: Good Mornings (15/35)

*Level 2: American Kettlebell Swings (24/16)

*Level 3: Back Extensions

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