Oct 8 - 12

Here is your schedule for the remainder of the week:

Tuesday

Core day!

Tabata (20 sec on, 10 sec rest) hollow rocks (try to find a scale you can hold (static hold, one knee bent, both knees bent, etc) for at least the first 4 or 5 20 second periods

Tabata superman

Tabata L-sit

Tabata hip extension (remember, unlike the back extension, in the hip extension the back is held tight and you pivot up and down at your hip)

Give yourself 3 minutes off between the different tabatas (I'd like you to hit each one hard!)

Wednesday

We are going to work the hang power snatch as a group, for a good 45 minutes! Several club members really need to work on ridding themselves of an early arm pull, and almost everyone needs to work on getting under the bar fast, so we'll concentrate on these. Everyone's legs and hammies will be pretty tired (trust me...I know what your workouts are the next couple of days), so lets take time between lifts and work technique!

Afterwards, we'll do a partner WOD, using a light snatch weight.

Thursday

Leg mobilizing! Spend time rolling out your hamstrings, quads, etc. After class make sure you stretch out your legs as well. I spend more than 30 minutes on my legs on these days doing two minute stretches of the achilles (left and right), calves, hamstrings, IT band, groin, quads, hip flexor, and glutes! Put some tunes on, and hold these stretches!

Saturday

The schedule for this day is still in flux - Coach Molly is getting married and many of us are heading up to Sonoma Saturday afternoon. I'll keep everyone updated. At worst, I will give everyone a homework workout to do.

Mickey