Friday, August 7, 2015

Free Beach Workout tomorrow at 10am for anyone, bring your friends!  Meet where Rose hits the ocean front walk.

EIE Challenge Kickoff Potluck this Sunday at MDR from Noon-1:30pm!

 Bring your favorite dish or something to throw on the grill to share.  You do not need to be officially signed up to attend.  Hopefully see you there!

Prehab

Cat Stretch x 15 reps
Scapula Pushup, 2×15 reps
Foam Roll x 4 minutes

Warmup

Jog 200 meters
Bear Crawl 100 feet
10 Lat Activations, various grips
5 Inchworms to extended hollow position

Gymnastics Strength/Skill

Spend 20 minutes reviewing and learning the kipping Pull Up and Freestanding Handstand.  Advanced athletes and those that do not need kipping pullup review should work up to their 1 rep max Strict pullup.

Notes:  For the freestanding handstand, work on your kickup to handstand control.  Try to kickup with your back against the wall but don’t let your feet touch the wall.  If you are new to kicking up, start with your hands on the ground and always feel free to use a spotter.

Conditioning

5 Rounds for time
10 Burpee Box Jumps
200m Run

Notes: Box Jump Height is 24/20.  This is all about efficiency on the burpee box jumps!  Practice your transitions and staying tight throughout the movement.  Scale down the height as needed, not stepups except for physical limitations.  

Cool Down

2 Rounds:
Xioapeng Forward x 5 reps each arm (5/2.5 plate)
Weighted Side Stretch x 5 reps each side
Hip Stretch of choice x :60