Sunday, 7/29/12

28 Jul

WORKOUT OF THE DAY: with Sammy, at 11am.
INTRO to OLY: with Jim, 12-130pm
ADVANCED OLY: with Jim, 730-930pm

Some of the best training days don’t go as planned – if you can learn to roll with that, running in the rain on competition day is no big deal. 🙂 Great work, CFCC!

SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes.

DYNAMIC WARM-UP: AMRAP in 3 minutes: Hip Swings, Leg Swings, Back Leg Swings, Arm Swings

SKILL WORK: Review the Turkish Get Up

STRENGTH: 10 minutes to play around with different implements and work up to something heavy-ish. If you’re unconfident with the movement, feel free to simply practice.

METABOLIC CONDITIONING:

Buy-in: 500m Row

Then, immediately…

AMRAP in 10 minutes: 10 Ring Dips, 30 Double Unders

Then, immediately…

Buy out: 500m Row

*if no ring dips complete, push-ups instead (unless there are enough rings for assistance)

*if no double unders complete, 60 Single Unders

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