Mobility 15 Minutes:
Banded Floss - Ankles & Knees
Lacrosse Ball - Deltoids, Scapula, & Glutes
Take a couple of minutes for any particular area that is specifically bothering YOU, and work it out with a PVC Tube, Lacrosse Ball, or even use a barbell to help mobilize your tight spots.
Conditioning…
3 Rounds of:
1 Minute of Max Effort Toes2Bar
Rest 1 Minute
1 Minute of Max Effort Alternating Pistol Squats
Rest 1 Minute
1 Minute of Max Effort Muscle Ups or Bar Muscle Ups (scale is Chest2Bar Pull-ups)
Rest 1 Minute
*If you cannot accomplish Pistols, do them to a box, or even put a plate under your heel, but make it hard. For the Muscle Ups: select the one you are worst at, then do that one. If you are fairly capable at both, have one of the coaches select for you… :-)
"Forging Elite Fitness In Midtown Omaha"
8 comments:
70 T2B
69 pistols
23 ring MU
Rxd
65T2B
38 pistols (10# heel prop)
30 Bar MU
Mario
24 T2B
21 pistols (5# heel prop/10# bumper in hands)
38 kipping C2B pullups
86 T2B
53 pistols
12 ring mu
RX
30 T2B (probably only got 5 real ones & the rest were throw aways);
25 pistols holding a 10 and then 5# plate;
63 pull ups w/red band.
Kim Z
60 T2Armpit
54 pistols using small box
44 bar MU (racked)
39 k2arm pits
34 pistols/12"box w/10&15# plates stacked.
47 Strict c2b/med black across
54 t2b
40 pistols (foot on plate and 10# plate holding)
20 bar MU
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