Wednesday October 9
October 8, 2013Friday October 11
October 10, 2013Warm-Up
2 x
12 Hips to Wall
12 Dolphin Push-Ups
6 Prone Y’s
6 Rolling Split Straddles
Skill – Hollow Position
Roughly 30sec in each position:
- hands towards feet, sternum-to-belly button so shoulders are off floor, but keep knees bent with feet on floor;
- as above, but with feet off floor and knees into chest;
- as above, but with one leg straight;
- repeat, with other leg straight;
- repeat, with both legs straight; and,
- repeat, with both legs straight and arms overhead, in line with ears.
Strength – Good Mornings (20min cap)
7(bar)-5-5-3-3-3-3
Finisher (15min cap)
5rds (NFT) of
5 Three-Count Negative Push-Ups* + 5 Weighted Side Bends/side
* slowly descend while counting to 5-1000
Push-Up Scaling:
- Scale Down #1 to Knees on the Floor
- Scale Down #2 to Hands on a Box
- Scale Up #1 to hands on 10lb bumpers or 15lb bumpers
- Scale Up #2 to feet on 45lb bumper (in addition to Scale Up #1)