Thursday, 4/12/12

11 Apr

What is cortisol resistance?  How does it affect your body composition?  How about your performance?

“Dissatisfaction is a symptom of ambition. It’s the coal that fuels the fire.” – Check out the great words, and great recipes at HealthBent.

Don’t forget – there’s YOGA on Thursday (today) at 630am-715am!

This Sunday, at 9am – Sammy will be coaching the Rope Climb in Rittenhouse Park.  SAVE THE DATE!

Photo courtesy of Mike Mackintosh.

SELF-MYOFASCIAL RELEASE: Double Lax Ball to Spinal Erectors, 1 minute (share if you need to), Lax Ball Glutes, 1 minute each side.
DYNAMIC WARM-UP: 5 Cat Camel, 5 Inchworms, 5 Toes to Bar
POSTURAL ACTIVATION: Single Leg Squat Hold, 1 minute on each side.
SKILL WORK: Relearn the Clean. Ideally, squat – or as close as you can to it.
STRENGTH: Clean, Work up to a max for the day under the discretion of the Coach beginning with doubles and then moving to singles.
METABOLIC CONDITIONING: For time: 50 Single Leg Squats OR Pistols on EACH leg (for a total of 100 reps). Upon every break (BREAK = non-working foot touching the floor, using an object near you to balance yourself, falling over, switching from one leg to the other) you are required to complete 5 Toes to Bar (do not have to be strict) before returning to the Single Leg Squat. You may use a Toes to Bar variant of your choice if you cannot complete them as rx’d.


MOBILITY: Coaches’ Choice, up to 5 minutes.
DYNAMIC WARM-UP: Grab your favorite jump rope and head to Washington Square Park.
METABOLIC CONDITIONING: Complete AMRAP in 15 minutes of: one run around the center portion of the park (exactly a quarter of a mile), 40 Double Unders, if you don’t have double unders, use 100 singles – remember your scores and post them on the Whiteboard in the gym.

GYMNASTICS at 730pm:

SELF-MYOFASCIAL RELEASE: Lax ball shoulders, 5 minutes
MOBILITY: band overhead stretch, 1 minute each side
DYNAMIC WARM-UP: 30 Seconds of each: cat stretch, wrist stretch, hollow hold, inverted grip hang, arm circles
SKILL #1: Single-arm handstand
SKILL #2: Bridge, bridge kick-over
Tabata handstand thigh-slaps
Tabata bridge-ups
Tabata hollow-rocks


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