Buy-in
Warmup (10’)
Skill (5’)
POSE
- Forward lunge, 10 x each side for 200m (out)
- Partner lean run 200m (back)
- Shoulder Press 3 x 5 [ wmv]
WOD: “Cindy”
AMRAP in 20’
- 5 pull-ups
- 10 push-ups
- 15 squats
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 239/365: Hip Extension, Like Pure Melted Gold
- Samson, high hip band out to the back and side, hold foot down, ext rotate (push knee out.)
- Samson, high hip band on back leg out forward, press hip forward, squeeze butt.
- double ball on thoracic, hug and lever, OH and lever
CW: 8 rounds + 5 pullups. All Rx'd! Secrets divined: Pull-ups; on the forward swing, get deep into the shoulder. The torque created means a more powerful swing (Jeff Tucker, now I think I begin to understand you!) Pushups; on the push up from the ground, turn the arms out; again, more torque equals more power (I have Carl Paoli and Kelly Starrett to thank for this one.)
ReplyDeleteI'm still weak at pushups. It'll get better.
Great job, you guys! The gym's first "Cindy!"
Oh, and instead of the running drills, I did the candlestick to backward roll progression. I got one pretty awful backward roll in three tries. I bet it looked pretty funny.
ReplyDeleteWhile I'm at confession, I did the starting strength press, forgetting the extra five pound plates, so it was a repeat of last time's weight. Oops.
8 rounds + 11. Pullups were kipping with blue band. I like Cindy. A bit of a slog, but fun. My pushups were a bit messy, but realized that keeping a solid core made it way easier on my arms. I'll have to try Charles' tips next time. I will soon get a real pullup in...looking forward to that day.
ReplyDeleteNice job Charles!