Thursday, 4/19/12

18 Apr

Gymnastics at night with Sammy, 730pm.
Croga at 630am, Conditioning at 715am with Tim.

Regional Workouts announced!  Both Mel AND Record are going to Regionals!  Check them out.


SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 3 minutes. Lax Ball Feet, 3 minutes.
MOBILITY: Coaches Choice.
Jog to Washington Square Park and complete: 4 rounds for time of: 400m Run, 50 Squats

Nutrition Seminar. Yes, those are candles. (INFLAMMATION!)

A video from yesterday’s seminar:


SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 2 minutes. Double Lax Ball Spinal Erectors, 1 minute.
MOBILITY: Band Around the Elbow Rack Stretch, 30 seconds each side.  Band Pec Stretch, 30 seconds each side.
DYNAMIC WARM-UP: 3 rounds of: Cat Camel, 5 reps. Duck Walk, 20 Steps.  Jump Squat, 5 reps.
ACTIVATION: Kneeling Jump to Vertical Jump.  Work this skill for 3 minutes. If you are apprehensive about a Kneeling Jump, practice Jump Squats to a touch.
STRENGTH: Clean, work with doubles with Coach’s direction, then up to a peak single.
METABOLIC CONDITIONING: 5 rounds for time of: Plate-Loaded Overhead Walking Lunge (45/25), 30 steps.  Alternated with 15 Burpees.  On the burpee, instead of clapping over your head you must step or hop up onto the plate that you are putting overhead.


GYMNASTICS with Sammy at 730pm:

SELF-MYOFASCIAL RELEASE: foam roll upper back, 2 minutes; lax ball hip flexors, 2 minutes
MOBILITY: wall straddle, 1 minute; wall pec stretch, 1 minute (each side)

DYNAMIC WARM-UP: 30 seconds of each: cat camels, cat stretch, wrist stretch, hollow rocks, straddle leg lifts, piked leg lifts, arm swings

SKILLS: Parallette work
            #1: tuck / L- / V- Sit 
            #2: planche
5 rounds for time of:
5 pullups
10 reps of shoot-thrus (push up to dip on parallettes)
1 pass of plank walk (10ft)

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