July 8th week

Saturday was a tough workout (anytime you start with 15 wall climbs...) but everyone did well. I hope everyone's forearms are recovered from the farmer's carry! Next time you have them, concentrate on keeping good posture and your shoulders rolled back (not slumped forward); this will help to keep your upper back from getting too sore or cramped! 

This week we're going a little more gymnastic in movements, but it should mesh well with the class workouts....

For Monday:

2 rounds

Embedded Planche progression 15 sec hold

2 muscle ups or 5 muscle up progressions

rest 3 minutes, repeat for total of 3 super-cycles

(Planche progression: frog stand, tuck stand, flat tuck stand)

In other words, do 15 sec hold, two muscle ups, another 15 sec hold and 2 muscle ups, then rest 3 minutes.

For the frog stands see http://www.youtube.com/watch?v=TLRF9oPy6zQ

The elbows should rest one the knees, and try to point your index fingers forward - this may require better wrist flexibility than you have, so if you need to turn your wrists out slightly, go ahead. Use your fingertips to balance!

For the tuck balance see http://www.youtube.com/watch?v=rNZVk5Hltqs

If that's too easy, straighten you back more (which makes it a flat tuck stand).

(BTW is called "embedded" planche because it's done on its own, not as part of a sequence of movements...)

Only do the muscle up option if your good at muscle ups! Otherwise sub in a progression (jumping through the rings, seated with the bands, etc), I want this to be more of a technique workout than a strength one!

For Tuesday

3 rounds:

5 3-count pushups

5 3-count dips

rest as needed between rounds. The 3 count is on the negative of the movement - for both the pushup and dip concentrate on keeing a tight core! The "up" portion of both should be dynamic. It's only 15 total so make those negatives nice and slow throughout the whole range of movement! I know some members find dips hard, so if you need to sub in jumping up into the extended arm position, that's ok as long as you keep a slow negative.

Wednesday

THIS IS THE MANDATORY CLASS!

In addition, we'll do

5 rounds:

in 2 minutes, 3 circle ups

max double unders in remaining time

If we run into space issues on the pull up rig, I'll change this up (no...I'm not saying what the Wednesday class wod is....).

Any questions please let me know! 
Mickey