FRIDAY 6-5-15

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                  (1)

Heaviest weight you can go unbroken with

build to 5RM

  • All: Barbell Hack Squat (1x5)

https://youtu.be/EdtaJRBqwes

Gymnastics

10min

  • Pistols 

If you don't have pistols work on progressions with your coach.  if you do try to max out reps each leg with no switches or touches

Metcon

10min

  • Form: Metcon (Time)

5 rounds

75 Single unders
Accumulate 45s in elbow plank

  • Consistency / Intensity: Metcon (Time)

5 rounds

60 Double Unders
Accumulate 1min in elbow plank