CONDITIONING with Tim at 630-7am (tires at the park!!!)
INTRO to OLY with Jim from 1130am-1pm
HYBRID OLY with Jim from 7-9am and 530-730pm
ADVANCED OLY with Jim from 9-11am and 730-930pm
CROGA with Tim at 6pm
Rest vs. Recovery – from the folks at Whole9 which reminds me of the saying, “Your training is ONLY as good as your recovery.”
SELF-MYOFASCIAL RELEASE: Barbell Mashing (alternate between internal and external rotation of the shoulder – keep the shoulder plugged back and down to maintain efficacy of this!), 2 minutes on each side.
MOBILITY FOR THE POSITION: Pec Roll with long arm out like a “T”, Pec Roll with long arm out like a “Y”, 1 minute in each position on each side.
POSTURE AND STABILITY: Practice the Single Arm Handstand, 3 minutes.
DYNAMIC WARM-UP FOR THE POSITION: Practice the Barbell Push Press.
STRENGTH: Work up to a peak set of 1 rep for the Dumbbell Strict Press.
METABOLIC CONDITIONING: 7 Rounds for time of: 7 Push Presses (65/95), 7 Burpees
*6am and 7am will need to be up in the Oly/Elements are for the metcon – sorry, guys! almost done with this moving around!*