Saturday, 7/7/12

6 Jul

9-1030am Intro to Oly – with Jim and Tim.
1030-12pm Intro to Oly – with Jim.
12-2pm Hybrid Oly (peak both lifts)
2-4pm Advanced Oly
9am Workout of the Day with Erin
10am Foundations with Erin
NO GYMNASTICS… and NO 12pm SESSION.

New member, Brian, in the bottom of a push-up at the END of “Cindy” – showing off some awesome form. START like this, and no one will EVER have reason to question you, your shoulders will be MUCH better off, and you’ll generally be a happier person 🙂

9am regular class

SMR: 5 mins, as needed
Mobility: gastroc/soleus stretch 1 min/side, spiderman stretch 1 min/side
Dynamic Warm-Up: 3 mins, jump rope, practice double unders, get warm.
Row: 3 mins @ 75% effort, light damper setting. Focus on steady stroke rate.

Wod: row 500m as fast as possible. Rest 5:00mins. Then, 4x500m at 75% of 1st 500m pace. Rest 1:00min between intervals. Score is 1st 500m time. For instance, if I rowed 500m in 60 secs (which I totally can….not), then my pace for the remaining 500s is 1:15.

10am Foundations:

SMR: shoulders 5 mins
Mobility: Kettlebell thoracic extension with foam roller, 2 mins
Dynamic Warm-up: 2 rounds: 10 cat camels, 10 bird dogs, 10 glute bridges, 10 heel pressdowns, 15 sec. plank, 5 jump squats
Skill: The Push-Up
Strength: Barbell push-press 5×5
Met-Con: 5 rounds, each for time, 5 push-ups (adjust as needed. All push-ups should be fast). Then sprint from the whiteboard to the steps and back. Rest 1:00min b/w rounds. Goal is for consistency between rounds. Score is the slowest round.

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