Sunday, 1/8/12

7 Jan

Please make sure you are signed up for Intro to Oly if you are coming tomorrow – there is a cap of 8 people on the class! And if you signed up – be sure to come or else you’re holding a spot someone else might want!

Zach, getting his first weighted pull-up ever done.

GYMNASTINESS returns at 9am tomorrow!

-Mobility: band overhead stretch, 1m e. side; band assisted pec stretch, 1m each side
-Dynamic Warm-up: 3 rounds:
10 cat camels
10 inch worms
10 hollow rocks
10 arch rocks
Arm swings
-skill #1:10 min free standing handstand practice
-skill #2:iron cross
Tabata handstand thigh-slaps
Tabata ring v-outs

The Second Pull of the Snatch is BIG.  How big?  See below.

INTRO to OLY at 10am-1130am is capped at 8 people only.  Sign up on the calendar to attend!

Snatch, Clean and Jerk.

ADVANCED CLASS, (at 1130am-1pm) had formerly been Olympic Lifting but now will not be due to the addition of two Advanced Class Olympic Lifting classes this week – there’s a post coming soon on our new schedule at CFCC.

1130-1145am:  Give your pecs some love (streeeeeetch them). Roll anything that’s tight from yesterday.

1145-1215pm: Muscle-ups – Skill Work, or 3 attempts at max reps without dropping from the rings.  If you haven’t tried it before and you have a very dependable kip, attempt the neutral grip muscle-up.

1215-1245pm: A chance for you to work on blending the things that are hardest for many of you in a benchmark workout.


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

1245-1pm: Love on your shoulders.  Lax Ball them (make sure to get your traps) and ice them if possible.


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