"Aerobic Power to the 6"(1.18.2012)
Brucey all smiles during his Ring Plank Holds..
*Reminder of Speciality Class for the weekend: Vagabond Yoga will be back this Saturday, January 21st @ 10:00 am. So come on in and make this joints and muscles more supple!*
Kyle performing another variation of the Plank Hold..
I. Dynamic and Mobility Specific Prep Warm-Up:
5 minutes of foam roll on thor extension and lower back
+
2 rounds of
Hollow Rocks x 15 sec.
Supermans x 12
kb swing x 5
+
1 Way Shoulder Stretch
+
Review of Push Press
II. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
A. 3 Sets of the following for 5 Minutes:
5 Push Press @ 85/55, 65/45
10 Burpees
20 Second Max Calorie Row
*Rest 6:00 minutes between sets*
B. Competition Phase:
10 Sets of the following performed @ 85%:
30 seconds active recovery
30 seconds Double Unders
30 seconds active recovery
30 seconds wall balls
30 seconds active recovery
30 seconds rowing
30 seconds active recovery
30 seconds box jumps
30 seconds active recovery
30 seconds of 5 chest to bar pull ups into Ring Plank Holds
*This workout all together is 50 minutes in total time. So, Competition People will warm-up quickly, and get right into workout.*
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