Thursday, 7/28/11

SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side. Lax Ball with PVC to traps, 1 minute each side.
ACTIVATION: Medball Slams, 4 sets of 2 for MAX POWER.
STRENGTH: Weighted Pull-ups (pronated grip), peak of 2.
FOR TIME: 50 Steps Walking Lunge, 50 Burpees, 50 Steps Walking Lunge – during the walking lunge hold a kettlebell of your choice – goblet style.
POSTURAL RESTORATION: Spend at least 5 minutes (maybe more, maybe more?) doing this before you leave!

ON RAMP with Sammy at 6pm:

This is subject to change due to pull-up bar availability, buuuuuut.

Self-Myofascial Release: Lax Ball to Pecs, 1 minute each side. Lax Ball under traps while Glute Bridging, 1 minute each side. Lax Ball to Rear Delt while Supine and Moving Arm, 1 minute each side.
Dynamic Warm-up: 5 Rounds: Roll to Pec Roll on each side, 5 “Perfect” Burpees (what’s a perfect burpee?


Skill Work: The Ring Dip
Metabolic Conditioning: AMRAP in 10 minutes: 5 pull-ups, 5 ring dips, 30 second plank, 30 second squat hold.

GYMNASTICS with Sammy at 730pm:

Carl Paoli talking about the Back Extension Roll.

10 minutes of backward roll (back extension roll) practice
Skill Work: Muscle-up
Met-Con: 30 muscle-ups for time (scale: 50 jumping muscle-ups/transitions for time)
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