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!

pigeon

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

 

WORKOUT OF THE DAY:

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).
CONDITIONING:

“Nancy”
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!

ADVANCED TEAM:

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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