Saturday, 11 January 2014

*** There will not be a coached workout this Saturday at 9 a.m. in order to facilitate our Foundations class. ***

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple sets of the following movements:
1) Strict Handstand Push Up x 5 (can be partial range of motion and/or a scaled version)
2) Pistols x 5 each leg (can be partial range of motion and/or a scaled version)
3) Hip Extensions x 10 (hip forward of GHD pad; lumbar extension maintained throughout movement)

CONDITIONING
5 Jerks at 75% Jerk 1RM
40 Double Unders
10 Push Ups
4 Jerks @ 80%
60 Double Unders
20 Push Ups
80 Double Unders
30 Push Ups
3 Jerks @ 85%
100 Double Unders
40 Push Ups
2 Jerks @ 90%

BEGINNER / INTERMEDIATE GYMNASTICS
15 minutes to play around with getting inverted – i.e. the Handstand and/or Handstand Push Ups.  Work on a skill level higher than your normal comfort level.