Workout of the Day, 4.2.13

GYMNASTICS, with Rach at 6am, with Danny, at 530pm and 630pm. (Kipping Pull-ups and Forward Rolls and some “For Quality” Work!)

ROWING, with Greg, at 630pm.

FOUNDATIONS, with Greg, at 730pm. (Single Arm Overhead Squat and Russian Kettlebell Swing Review).

HYBRID/ADVANCED OLY, with Jim, 530-730pm, and 730-930pm.

Want to be better at Overhead Squatting today?  Spend two minutes on each side in the Pigeon Pose tonight before you go to bed!


Some previous “Nancy” times: 2/25/12. 1/28/12.



MOVEMENT PREP: Lax Ball and Foam Roll as needed, 5 minutes. Gastroc/Soleus Stretch 1 minute per side. Wall Facing Quad Stretch, 1 minute per side. 400m Run.
STRENGTH: Because it’s the last week of the cycle… We’ll see how our past Tuesdays have improved your overhead squat! Overhead Squat, up to a peak of 2 reps (why not 1? – link to Rudy vid).

5 Rounds for time of:
400m Run
Overhead Squat (95/65), 15 reps

*20 minute cap*

Scaling: if you’ve got a bum shoulder Front Squat or Goblet Squat a weight that feels painless. If you’re not feeling too hot back-wise, press or push press something doable for 15 reps. If you’re having a case pinchy anterior hip muscles you may use a box jump that allows you to land high or a heavy kettlebell swing. Let your coaches know what’s up so we can scale specifically for you!


Complete the metcon as is today if today is not your rest day, but take overhead squat time to work up to a peak of 1 snatch on your own. Your time limit is as long as the overhead squat strength portion is going on – do not go longer than this!

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