Wednesday, 10/24/12

RUNNING with Ave, 7am.

ONE HOUR OLY with Sammy, 12pm, 6pm, 7pm, 8pm.

ROWING, with Ave, 530pm.

An example of a good armbar. Rest your head on your long arm (neck is neutral) and if you CAN get your bent leg to look like this then that’s PURDY good. Take your time learning these today and use a spot if you feel unstable.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.

DYNAMIC WARM-UP: About a minute with each movement – Wall Hip Flexor Mobilization, Supine Bridge with Reach, Yoga Push-up, Walking Spiderman with Hip Lift and Overhead Reach

MOBILITY: The Kettlebell Armbar (EVERYONE begins unweighted first!), then spend a few minutes practicing.

STRENGTH: Overhead Squat, complete 5 sets of 5.

METABOLIC CONDITIONING:

With a partner, AMRAP in 5 minutes:

Partner 1 ascends the stairs (back stairs only) 2 times and then completes 15 air squats.

During this time, Partner 2 rests.  As soon as Partner 1 is finished, Partner 2 moves on to the same.  Partner 1 rests until Partner 2 returns, and so on and so forth until 5 minutes is up.

*This is a SPRINT!  Make sure you keep it that way!  Your score is your total number of rounds.  An unfinished round does not count.