Tuesday, 7/31/12

30 Jul

INTRO to OLY with Erin, 7-9am, with Jim, 1130am-1pm.

HYBRID OLY with Jim, 530-730pm.  

ADVANCED OLY with Jim, 9-11am and 730-930pm.

CROGA with Tim, 6pm.

Amanda brings the intensity during a metcon a few weeks ago: to be blunt… if 30 seconds of work doesn’t leave you on your back after 10 rounds – you’re NOT TRYING HARD ENOUGH!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

POSTURAL ACTIVATION: 1 minute of each: Child Pose plus Internal Rotation Mob (keep chest to the floor), Add Bullwinkle hands plus Rotation, Jimmy Buffetts (remember to switch legs).

DYNAMIC WARM-UP: Russian Kettlebell Swing, 5 Rounds Tabata style (20 seconds on, 20 seconds off).

STRENGTH: Pronated Grip Pull-up, up to a peak of 3.  Focus is on speed and pulling from the correct scapular positioning.

METABOLIC CONDITIONING:

10 Rounds of: 30 seconds on, 30 seconds off – Russian Kettlebell Swing (2/1.5) – for MAX REPS.

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