Friday, June 18, 2010

Friday, June 18, 2010; “J.T.”

ChiRunning - Letting Gravity Do The Work


Housekeeping
I've worked on the settings.  If you've had a tough time posting comments, try now.


Buy-in
Jumprope 1 minute each of: (or row 750m)
  • Single unders
  • 1-foot alternate
  • Double unders
Shoulder prep (Kelly Starrett)
  • Pushup circles
  • 1” Pushup
  • Pushups wide - narrrow
  • Side triangle, 10 x foot taps
  • Walkouts
  • DROM
  • Hang actives
  • Chinups wide to narrow
  • Pullups wide to narrow
Hip Prep (Kelly Starrett)
  • 10 squats
  • Knees out
  • Pigs On Ice
  • Squat straddles
  • Groiners
  • Active split
  • Tall squats
  • Fences

Skill
Progressions for:
  • HSPU
  • Ring dips
  • Push-ups
Strength
Back squat 3 x 5
WOD “J.T.” (scaled)
15-12-9 reps of:
  • Handstand push-ups
  • Ring dips
  • Push-ups
(progressions)
Time limit 15 minutes

Cash-out
Pose
  • Posture shortcut - C
  • Arm swing review
  • Cadence
Stretching

3 comments:

  1. We may not get to this one today. I'd like to at least do the buy-in and cash-out. We're going to the Trek bike demo (4 - 8 pm at the MTU Trails) instead.

    Charles

    ReplyDelete
  2. I did it; just the buy-in and cash-out. More than a little bit lazy.
    Yada yada recovery, blah blah my back. /excuse

    Whatever you're up to, have a great weekend!

    Charles

    ReplyDelete
  3. CW & KW:
    For our WOD we tried out road bikes and mountain bikes at the Trek Demo. We went road biking 3 times and only had time for a short mountain bike ride. No actual data, though.

    ReplyDelete

How'dja do? Waddya think?