Tuesday, 10/2/12

ROWING, with Ave, at 7am.

ONE HOUR OLY, with Sammy, 12pm.

CROGA, with Tim, 530pm.

RUNNING, with Ave, at 530pm.

SQUATTING ONLY, with Sammy, 630pm.

HYBRID/ADVANCED OLY with Jim, 530-730pm.

GYMNASTICS with Sammy at 730pm.

ADVANCED OLY with Jim, 730-930pm.

Ave, using a dumbbell press in place of the bench. If you’ve got shoulder issues or if you just KNOW that one arm is stronger than the other by a long shot… feel free to use this variant of the bench!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

MOBILITY: Band Pec Stretch, 30 seconds each side.  Band Overhead and Externally Rotated Shoulder Stretch, 30 seconds each side.

DYNAMIC WARM-UP: Partner Assisted Elbow Positioning Push-up Plus Negatives, for about 2 minutes.  These are sets of 3 negatives where a partner specifically watches to make sure the index finger is set ahead and the elbows track at at least 45 degrees while the shoulder does not cave forward in the push-up – you can even go so far as holding the partner’s elbow in place to remind them of this position.  At the top of the push-up a push-up “PLUS” is done (shoulder protraction to retraction is the “PLUS”).

STRENGTH: Bench Press, For about 20 minutes, work up to a peak set of 3 in small groups.  In between sets complete 10 reps of a Ring Row – after 5 sets of ring rows complete no more.

METABOLIC CONDITIONING: After a short demo of the sandbag Turkish Get Up, complete: AMRAP Turkish Get Ups in 8 minutes where 1 Turkish Get Up equals standing all the way up and lying all the way down with a bag on ONE side. 100/75/50/25 (TAKE YOUR PICK and record it).

A video from the very first months of CFCC – check out some sandbag turkish get up footage that will (hopefully) make you laugh.

The Outtakes! from Erin Davidson on Vimeo.