Thursday, 12/22/11

21 Dec

There’s a workout on Christmas Eve (Saturday) at 9am – sign up on the calendar to attend!

Coconut Flour Pie Crust and Grain Free Gingerbread Men.

More details on what Neural Recharge is.

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes and Hamstrings, 5 minutes.
MOBILITY: Spiderman Stretch off the box, 1 minute on each side.
DYNAMIC WARM-UP: 10 of each unless otherwise noted: Heel Pressdowns, Adductor Mobs, Duck Walk (10 steps), Broad Jump (just 5 for MAX power),
STRENGTH: Deadlift, up to a peak of 3. NOT REPPED. From a dead stop.
METABOLIC CONDITIONING: “The Joker” 3 rounds for time of: 15 Deadlifts (135/95), 30 Air Squats, 15 Pull-ups

ON RAMP with Erin at 7pm:

MOBILITY: Wall Quad Stretch plus twist, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Band Assisted Rack Stretch, 1 minute each side.
DYNAMIC WARM-UP: Cat Camel, Wrist Stretches, Adductor Mobs, Heel Pressdowns, Spiderman Steps.
SKILL WORK: The Box Jump, the Hang Power Clean
METABOLIC CONDITIONING: 6 Rounds for time of: 6 Goblet Squats, 60 Single Unders or 6 Double Unders.


Muscle-Up Skill Work transitioning to Deadlift Triples to every minute on the minute Muscle-ups/Banded (seated or centered) Muscle-up attempts, or Muscle-Up Negatives.


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