FRIDAY 5-22-15

Warm-up

15min

  • Lowy Warm-up

http://youtu.be/WrcSydO3Mzk


--10ea Torso Rotations
--10ea Golf Swings
--10ea Straight Leg Swings
--10ea Butt Kicks
--10ea Side Leg Swings
--5ea Deep Lunge  (think about splits)
--3ea 5-7secDown-Dog Jump to Squat
  (Stretch into bottom position of squat)
--3ea 5-7sec Knee/Ankle stretch
--5x UpDog/Inch Worm
--5x ea "Perfect" stretch
--10ea Over/Unders (palms up)
--10ea Over and Backs
--10ea Arm Circles Forward/Backward
--10 Jumping squats
  (sit low explode -- not piston reps)
--10ea Jumping Lunges

Weightlifting

12min          ODD LIFT                  (4)

Heaviest weight you can go unbroken with

  • F/C: Side Press (1x5)

https://youtu.be/GPo7Yu3SkO4


not a perfect example, Mike drops a little lower with the torso than I'd prefer but it is well explained.

  • C/I: Bent Press (1x3)

Can be done with Kettlebell or Barbell


This is different from a Side Press, a side press you push the weight up, a bent press you drop under, like a Pressing Snatch Balance

https://youtu.be/FYW749haYAQ

Gymnastics

8min

  • Cartwheel 

http://youtu.be/lBRdXOkXQmE

Metcon

10min

  • All: Metcon (No Measure)

10x50m sprints