I hoped everyone had a relaxing weekend! Saturdays workout was very well done by everyone...although it did point out that rope climbs and handstands are something most can benefit from practicing more! The next few days are going to be great ones at the gym - Taz has some really cool stuff planned.
The homework for the next few days:

Monday

Ring swinging support holds (see http://www.youtube.com/watch?v=357JIuFF4-Q)

4x30sec, rest 1+ minutes between rounds

This is a classic gymnastic based shoulder and core stability exercise that sounds pretty easy but is very challenging. Make sure you watch the video, and note the external rotation the gymnast holds, as well as the tight core position, and that you take enough time off between sets so each effort is a strong one.

Tuesday

This will be your mandatory class for the week! It will be a testing day that I'll leave as a surprise for you to see on the website, but you'll also need to do the following work in addition to the daily WOD:

4 rnds:

15 GHD situps

30 sec superman hold

If you are not proficient at the GHD sit-ups, you MUST talk to a coach first - if you do these incorrectly you can hurt your lower back and your abs will be out of commission for awhile!

Wednesday

GROUP HOMEWORK

15 min muscle snatch work

+

AMRAP 15 min:

5 C+J 135/95

rest 30 sec

This is the work we'll be doing together at San Jose at 5:30.

If you have any questions please let me know!

Mickey