Thursday, 10/6/11

5 Oct

Look what’s in!

SELF MYOFASCIAL RELEASE: Lax Ball to Glutes, 1 minute each side.  Lax Ball to Adductors, 1 minute each side.
MOBILITY: Adductor Mobs, 1 minute each side.
DYNAMIC WARM-UP: 3 minutes of Double Under Practice.
ACTIVATION: Russian Kettlebell Swing, no more than 3 reps at a time for perfect form (overall precision and aggressive hip speed), 3 minutes.
STRENGTH: Sumo Deadlift, up to a peak of 1.
METABOLIC CONDITIONING:5 rounds for time of: 10 Russian Kettlebell Swings (2/1.5), 20 Double UndersIf no double unders, 50 Single Unders may be subbed.  No attempts may be made today as a sub.
Gabby gets up!
Do your work, then step back.
The only path to serenity.

— Tao Te Ching

GYMNASTICS at 730pm with Sammy:

Skills: Rolls, Handstand press
Metcon:
5 rounds for time:
5 forward roll-to-backward roll
5 jumping straddle press to handstand

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One Response to “Thursday, 10/6/11”

  1. C Mack October 5, 2011 at 8:38 pm #

    Let me get in on those t shirts!!!

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