Tuesday, 7/24/12

23 Jul

Peak Week continues!  If you’ve got PRs – POST ‘EM!

INTRO to OLY, 7-830am with Erin, 1130am-1pm with Jim.

HYBRID OLY, 530-730pm with Jim.

ADVANCED OLY, 730-930pm with Jim.

CROGA with Tim at 6pm.

If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them. – Henry David Thoreau

The 530pm waits for the “Go!” in the middle of their Tabata Row.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
MOBILITY: Band Overhead Stretch, 30 seconds each side. Band Pec Stretch, 30 seconds each side.
POSTURE AND STABILITY: 1 minute of Single Arm Handstand Hold practice OR, Handstand Hold Practice.
DYNAMIC WARM-UP: Attempt Tripod to Straddle, then Tripod to Straddle to Lower from Straddle, 5 minutes.
STRENGTH: Dumbbell Press, peak of 1 per side.
METABOLIC CONDITIONING: 3 Rounds for time of: 15 Handstand Push-ups alternated with 50 Double Unders

*Kipping is allowed – RX’d is to have the hands and head in the same plane when in the bottom position of the HSPU.
*If you do not have HSPU – you may use a box and band assisted version – but if you cannot complete 10 VERY GOOD regular push-ups consecutively, you should use a regular push-up to sub for the HSPU.
*If you do not have double unders, you will incur a 2 minute penalty PRIOR to starting the metcon in which you attempt to get as many as you can, then, for every 50 Double Unders, you may complete 150 Singles.

For more help with the Dynamic Warm-up – watch the video below 🙂


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