Saturday, 5/19/12

18 May

INTRO TO OLY – OPEN TO ALL MEMBERS but limited to 8 people per class – (with Sammy and Erin) 9-1030am and (with Jim and Erin) 1030am-12pm
Workout of the Day Session with Liz at 9am
FOUNDATIONS with Liz at 10am
ENDURANCE (RUNNING) with Liz at 11am

Run 6x200m, rest 1:30 in between
GYMNASTICS with Sammy at 11am
ADVANCED OLY from 1-3pm and 3-5pm with Jim

SATURDAY GYMNASTICS 5/19
SELF-MYOFSCIAL RELEASE: LAX BALL SHOULDERS, 5 MINUTES
MOBILITY: BAND OVERHEAD (ELBOW IN BAND) STRETCH, 1 MINUTE EACH SIDE
DYNAMIC WARM-UP: 3 ROUNDS OF: INVERTED GRIP HANG, 10 SECONDS; INVERTED GRIP PUSH-UPS, 5 REPS; HOLLOW ROCKS, 10 REPS; ARM SWINGS AS NEEDED
SKILL: MUSCLE-UP
METABOLIC CONDITIONING: 
AMRAP 15 MINUTES:
5 FALSE GRIP PULL-UPS
5 PUSHUPS
10 TOES-THROUGH-RINGS
WORKOUT OF THE DAY:
SMR: as needed, 5 mins
Mobility: Wall Quad stretch 1 min/side, gastroc/soleus stretch: 1 min/side
Dynamic Warm-up: Joint prep: ankle rolls, over the fence/under the fence, arm rolls.
Theory behind this prep: Pose running relies on muscular elasticity instead of muscular “effort” or “strength”.  Think easy single unders instead of vertical jumps.   As such, we prepare the joints and skeleton for running as the skeleton supports musclular rebound.
**Run 30 steps between each Skill
Skills: 1) Pose: basic and figure 4.  Figure 4 against the wall, 20 each side.
2) Fall:  Partner play with gravity (partner 1 fall forward into partner 2.  Partner 2 “tosses” and “catches” partner 1.
3) Pull: Pose lunges, 10 on each side x 2
WOD:
6 x .28m Rest 2:00mins between each repeat (start on chestnut street on the other side of the street from the gym.  Runners run chestnut, R 12th R Sansom, R 13th, R Chestnut.
Score is longest repeat.
FOUNDATIONS with LIZ:
SMR: 5 mins workshop
Mobility: Band overhead stretch: 1 min/side, Trap stretch with band: 1 min/side
Dynamic Warm-up: single arm rows: 3×5/arm
Strength: 5×5 Strict press
Met-con: 7 rounds: 7 push-presses, 7 burpees
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