Thursday, 8/18/11

17 Aug

75 year old, and not a trained gymnast or athlete of any kind, Walter Perfahl does stuff that you can’t do… get to Gymnastics tonight to start working on performing mad tricks by the time you’re his age!  Read more about Walter here – but remember to put it through Google Translator first!

We don’t stop playing because we grow old; we grow old because we stop playing. – George Bernard Shaw

Also, Omega-3s are great for your brain, and not just because they make you smarter – find out why here.

SELF MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side.
DYNAMIC WARM-UP: Set up a bar for the Pendlay row downstairs.  Complete a few reps and then complete: Tabata Back Leg Swings
ACTIVATION: For 2 minutes alternating with a partner: Single Arm Medball Throw (against the wall – alternate arms as well).
STRENGTH: Weighted Push-up, peak of 2
METCON: Tabata Pendlay row (115/75) followed by Tabata Pull-ups (use the bar downstairs!)

RUNNING at 630pm with Liz:

6-12x300m, rest one min, hold 2-3 secs

OLYMPIC LIFTING with Jim at noon:

Power Snatch and Snatch Pulls

GYMNASTICS with Sammy at 730pm:

skills: front lever(bar) + handstand pushup
metcon: 12-9-6-3 reps
strict handstand pushups
strict toes-to-bar

On-Ramp, at 630pm with Sammy:

Sammy shows off great extension of the entire body in the Wallball.

SELF-MYOFASCIAL RELEASE: Lax Ball to IT bands, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Gastroc/Soleus, 1 minute each side.
DYNAMIC WARM-UP: Tabata Ball Slam.
SKILL: The Wallball – work on perfection of the movement: good squats in the bottom, aggressive drive from the hip to get the ball as high as possible – complete an accurate throw!
METCON: Tabata Wallballs followed by Tabata Burpees.


One Response to “Thursday, 8/18/11”

  1. jpap August 18, 2011 at 3:10 pm #

    gymnastics looks fun

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