Merry Christmas Eve!

Tuesday, December 24, 2013

Check the schedule for class times!  Closed tomorrow!

Mobility:

10 PVC Dislocates
10 Prone Dislocates
10 Scapula Push ups
30 second bottom of Overhead Squat hold
30 second Handstand or Plank hold
Samson stretch

Warm-up:

Jog 400 meters
20 Walking lunges
10 T- Push ups
20 Sit ups
Set up and practice movements….there are a lot of them!

Conditioning:

“12 days of Christmas”

1 Deadlift (275/185)
2 Bar Muscle-ups or Inverted Burpees
3 DB thrusters (50/35)
4 Pistols
5 Kettlebell Swings (70/53)
6 Burpees
7 Pull Ups
8 DB Walking Lunges (50/35)
9 Push ups
10 Box jumps (24/20)
11 One arm DB snatches (50/35), alternating
12 DB Turkish get ups (50/35), alternating
-50 min cap-

Notes:  You can make this advanced by using Kbs.  Scale as neeeded.  This works just like the song, perform 1 DL, then perform 2 muscle ups + 1 DL, then perform 3 KB thrusters + 2 muscle ups +1 DL and so on, until the last round when you complete 12 TGU all the way through the 12 movements.

Cool down:

Couch stretch
Calf stretch
10 Wall extensions

Piggybacking on the post from yesterday, here is a survival trick that helped me during my long plane ride last week.  Sitting for extended periods of time (my travel day had me on my ass for over 8 hours!) is a killer for my low back.  If you can get up and move around, do it, otherwise you can try to “hack the seat” and keep your back in check.  Happy travels!