Thursday, 9/8/11

Melanie, showing off a great front squat rack position - high elbows, tall chest, neutral head position.

SELF-MYOFASCIAL RELEASE: Lacrosse Ball to IT Bands, til 5 past.

MOBILITY: Wall Assisted 90/90, 1 minute each side.  Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.

DYNAMIC WARM-UP: 1 round of: 20 Steps Prisoner Lunges, Leg Swings (10-15), Hip Swings (10-15)

ACTIVATION: American Kettlebell Swing Skill Work

STRENGTH: Front Squat, up to a peak of 3.

METABOLIC CONDITIONING: Tabata Kettlebell Swings (1.5/1)

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GYMNASTICS at 730pm with Sammy:

Skill Work: Muscle-up
Metcon:
AMRAP 15 min:
2 Muscle-ups (scale: 4 jumping mu’s or 6 transitions)
5 tuck jumps
10 hollow rocks

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ON RAMP with Sammy at 6pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders (Upper and Lower Traps, Delts, Rear Delt, and Pecs), about 10 minutes.

MOBILITY: Band Overhead, 1 minute each side.

DYNAMIC WARM-UP: Gymnastics Wrist Stretches, Cat Stretches, Back Leg Swings (10-15 each side).

SKILL WORK: Freestanding Handstand, Ring Rows

METABOLIC CONDITIONING: 3 rounds of: 1 minute Wall Assisted Handstand, 1 minute Plank position, 1 minute Ring Rows, 1 minute rest.

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