Tuesday, 7/5/11

4 Jul

GYMNASTICS is Tuesday night at 730pm – come out if you’d like to get that muscle-up!

Demolition of the basement happens tomorrow – the morning classes will hear most of the noise but there may be dust, etc. Just a little warning for those of you who were expecting a pristine environment (ha!)

Samm Aurelio directly post-Murph: "You will do foolish things, but do them with enthusiasm." - Colette

Self Myofascial Release: Lax Ball to between Shoulder Blades, 5 minutes. Mobilize arm through varying positions.

Mobility: Band Assisted Overhead Position Stretch, 1 minute each side.

Dynamic Warm-up: 3 rounds of: 5 cat camel, 3 thoracic extensions (each side), arm swings as needed, 3 bird-dogs (each side), 10 glute bridges.

Metabolic Conditioning:

“Standing Lynne”

5 Rounds for Max Total Reps of:

Press, ½ Bodyweight or half max press.
Kipping Pull-ups

Rest as needed between rounds.


ON RAMP: at 6pm (held outside because of basement demolition)

Dynamic Warm-up: 1 round of 10-15 of each: Leg Swings, Hip Swings, Arm Swings, Back Leg Swings

Mobility: Calf Stretch, 1 minute each side.

Skill Work: Outside, double unders and the single arm KB press.

Metabolic Conditioning:
“Jumping Single Arm Lynne”:

5 Rounds for max reps of:

Max Press on weak arm
Max Press on strong arm
Max Single Unders without tripping

Rest as needed between rounds.


GYMNASTICS at 730pm with Sammy:

(held in the front of the room due to basement demolition)

Kinesthetic Awareness: 10 min freestanding handstand practice
Skill: Muscle up
Metcon: AMRAP 15 min
3 false grip pullups
5 dips
7 inverted burpees


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