Tuesday, 3/13/12

12 Mar

THE OPEN: NONE. But practice your muscle-ups!

Do you wanna be part of a flag football team this Spring?  Very casually? 🙂  Check out the thread for this on our Facebook Page!

Best BBQ Crockpot Chicken – because warm weather means BBQ – no matter what time of the year it is.

“The key is to keep company only with people who uplift you, whose presence calls forth your best.”
– Epictetus

Wale, keepin' it classy at the 730pm session.

SMR and MOBILITY: Lax Ball Shoulders (Front and Back), 5 minutes. German Hang, spend one minute in this position but do not stretch to your utmost – just enough to feel the stretch.
DYNAMIC WARM-UP: Review the American Kettlebell Swing.
POSTURAL STABILITY: Practice the Headstand Hold.
STRENGTH/SKILL WORK: Strict Full-ROM (Range of Motion) Handstand Push-up Strength Work and Ring Handstand Push-up Skill Work for those meriting it – taught in the format of the muscle-up day from last cycle.


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

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

If you don’t have a muscle-up perform two very tough strict pullups. If you can do this with a false-grip without a band, do that. If you don’t have Handstand Push-ups, perform band assisted hspu, or push-ups in the equivalent number. Scale the Kettlebell Swing as needed.


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