Workout of the Day: Tuesday, 5.21.13

ROWING, with Greg, at 630pm.

SQUATTING ONLY, with Danny, at 430pm.

ADVANCED OLY, with Jim, 3-5pm, 7-9pm.

INTRO to OLY, with Jim, 5pm and 6pm.

GYMNASTICS, with Rach at 6am, and Danny at 530pm and 630pm.

For those of you who haven’t heard, the BCCC this time around is not only going to be measuring your differences in measuring tape size, but also in fitness.  You’ll be completing a SHORT but SWEET 3-minute piece as a “Buy-Out” in the WOD next Tuesday.  You’ll also be able to replicate this short-but-sweet fitness test at home if you can’t make it for a Tuesday. If you haven’t signed up for the BCCC (30-day Body Composition Change Challenge) yet, please throw your name up on the board in front of the Ladies Locker Room.

This is Jen, mid-kip during 6am Gymnastics with Danny showing off some great elbow positioning.  As you’ll notice, it’s really very quiet and focused during this class. :)  6am is a great time to work your gymnastics skills!



MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes. Pec Minor Release, 1 minutes each side. Partner Assisted Lat Stretch, 1 minute. Seated Partner Assisted Lat Stretch, 1 minute.
SKILL WORK: Snatch Drills.
POWER: Snatch up to a peak of 1, with a coach.
Split up with people of like Back Squat load and complete:
Every 30 seconds for 4 minutes: Back Squat 2 reps every 30 seconds. Pick your starting load and go up as needed. Possible starting loads: 45, 75, 105, 135, 165, 185, 225.  Try to pick the SAME load that you used last week.

*Stimulus: feel free to take this easy if you’d like to, or go up as needed to make it harder. At your heaviest set though, you should NOT feel the need to take a spot.

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