Thursday, 9/15/11

Do you want to come cheer on the Half Marathon Runners this Sunday?  If so, plan to meet at the Art Museum at 7am on Sunday.  I’ll be running over from being at the gym at about 630am if anyone else wants to run over with me.  :)

Current runners: Anthony Kasandrinos, Rachel Baratz, Todd Lane, Abbey Sangmeister, Alyssa Perry, Cassie Haynes Grassia, Emily Avener, Emma Alden, Beth Lorell, Jack Herrmann and Kyle Bredell

All know the way, few actually walk it. – Bodhidharma


SELF-MYOFASCIAL RELEASE: At least 1 minute spent foam rolling thoracic spine, extra 5 minutes or so spent lax balling sore spots.
MOBILITY: Adductor Mobilizations, 1 minute moving back and forth.
DYNAMIC WARM-UP: 3 rounds for time of: 3 Jump Squats, 3 steps on each leg, Prisoner Lunges, 3 Toy Soldiers on each leg.
ACTIVATION: Band Resisted Broad Jump, sets of 2, 5 minutes.
STRENGTH: Sumo Deadlift, peak of 5.
METABOLIC CONDITIONING: AMRAP in 8 minutes of: 8 Single Leg Squats (on each leg), 8 Burpee plus a vertical touch (you pick the vert).

ON RAMP with Sammy at 6pm:

SELF-MYOFASCIAL RELEASE: Travel Your Feet, lax ball your feet and calves, 5 minutes.
MOBILITY: Spiderman Stretch. Take some time to learn what you can stretch in this position, 5 minutes.
DYNAMIC WARM-UP: Double Unders
SKILL WORK: The Russian Kettlebell Swing
METABOLIC CONDITIONING: 7 Rounds for time of: 7 Kettlebell Swings, 7 Double Unders (12 minute time cap).

GYMNASTICS with Sammy at 730pm:

Skill: Back extension roll to handstand + Bridge-up to kick over (with intro to back limber)
Metcon: 7 rounds for time:
7 inverted burpees
7 bridge ups
2 Responses to “Thursday, 9/15/11”
  1. KD says:

    Beth is also running! Also, afternoons look fun….darn school.

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