Workout of the Day: Wednesday, 5.29.13

INTRO to OLY, with Erin, at 6am, 7am, 430pm, 530pm, 630pm.

HYBRID/ADVANCED OLY, with Erin, 730-930pm.

Today’s measurement times are:
1-2pm and 5-8pm with Meg

This week’s BCCC event is: A Tour of Reading Terminal starting at 8am on Saturday.  Why so early?  To avoid all the crowds and allow for lots of details, questions, and picture/note-taking!

Sign up for the BCCC, or look like these fools for the rest of the summer.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball as Needed, 5 minutes. Seated Partner Assisted Lat Stretch, 1 minute. Inverted Hand Push-ups, 5 reps. Yoga Push-ups, 5 reps. Spiderman Steps per Side, 5 reps each side.

SKILL WORK: The False Grip Muscle-up

CONDITIONING:

AMRAP in 15 minutes of: 10 steps of a Single Arm Overhead Walking Lunge (1.5/1), 10 (5 reps on each side) Single Arm Russian Kettlebell Swings (1.5/1 – or, where possible the same bell used for the overhead portion of the workout), 10 reps of a Supinated Grip Ring Row.

A new class is coming :)  Greg and Erin (me!!!) are working up a new class that will begin (at first) on Saturdays and will be entirely based around corrective exercise only.  We’ll assess potential injuries and achy joints.  We’ll activate protective and important movement patterns and we’ll mobilize where necessary.  All in all, we’re very excited about it and you can expect this class to start the weekend of 6.29.13

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