Thursday, December 26
How did it get so late so soon? Its night before its afternoon. December is here before its June. My goodness how the time has flewn. How did it get so late so soon?
Christmas Week Schedule
Closed Dec. 26 (Thur.) for classes
Check your email for an open gym code you can use.
Our friends at Summit have invited any members to their classes this week, and anytime (and we’ve offered the same for our classes to their folks). Their classes are listed on Zen Planner.
Warm-up
2x of:
3 min cardio
3-5 Inchworm
Hip swings
Ankle and wrist rotations
PVC shoulder work
8-10 Good Morning
5 Broad Jumps
5 Samson Lunge
Strength/Skill
Turkish Get-up 14-14-14
Athlete Instructions
3-7 reps/arm
Rest 1-2 mins between rounds.
Movement Demos
Tempo Dumbbell Deadlift 12-12-12-12
Athlete Instructions
3-4 sets of 8-12 repetitions, Tempo 10.1.10.1
Eccentric (weights going down): 10 seconds
Pause in the bottom: 1 second
Concentric (weights coming back up): 10 seconds
Pause at the top: 1 second
Movement Demos
WOD
10 rounds, each round for time, of:
Plank Hold, 20 secs
Sprint, 100 m
Rest 2 mins between each round.
If you’re at Pisgah, can plank hold in the gym or in the parking lot, sprint the uphill part of the post run (approx 90m), then walk down and include that time walking back time as part of your rest
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Pec stretch, laying on side.
1-2 minutes per side.
Foam Roller, Back, lats, etc