So, Midtown Fall Festival is on the 1st of October – what do you all think we should do to celebrate? The Festival goes from noon-8pm. Post to comments!
Adversity has the effect of eliciting talents which, in prosperous circumstances, would have lain dormant. ~Horace (Quintus Horatius Flaccus), Satires
GYMNASTICS at 730pm with Sammy:
Skills: handstand walking & pistols
Metcon: Tabata handstand walking & Tabata rolling pistols
ON RAMP at 6pm with Sammy:
MOBILITY: Adductor Mobs, 1 minute each side. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 minute of each: Leg Swings, Arm Swings, Hip Swings
ACTIVATION: Tabata Hollow Rock
SKILL WORK: Kick up to Handstand, Walk up to Handstand to Forward Roll
STRENGTH: Work on your single leg squat – see if you can work up to being able to do one, and then see how many you can do in one go on each leg!
METABOLIC CONDITIONING: Tabata Squats immediately followed by Tabata Handstand Hold.
SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes, 1 minute per side. Lax Ball to Hip Flexors, 1 minute per side.
MOBILITY: Adductor Mobilizations, 1 minute per side.
POSTURE and STABILITY: Single Leg Squat Hold, 1 minute per side.
ACTIVATION: 5 minute, Single Leg Vertical Jump to touch, up to a max for each leg.
STRENGTH: Sumo Deadlift, peak of 3.
METABOLIC CONDITIONING: 5 rounds for time of: 5 Sumo Deadlifts (275/185), 10 Burpees.