Wednesday, May 18, 2011

Press 1RM

 Stephanie pressing near her max!

Warmup (10’)
Skill (5’)
  1. chalk marks at feet and outstretched hands lying down.
  2. hollow body, hands overhead.
  3. long lunge, back leg straight.
  4. reach hands out and down to ground.
  1. arms and body tight and straight.
  2. push leg off ground.
  3. maintain split for now, find balance; work to hold 5 - 10 sec.
  4. eventually, bring legs together, 
Strength (10’)
Deadlift 3 x 5
  • Shoulder Press [ wmv]
    Stretching (5’)
    Mobility Homework (10’)- Episode 247/365:  Scap Suppleness
    1. Ball under high rib cage, pull arm up/down, over/back.
    2. middle band on wrist, palm up, pull arm across body.  Breathe.
    3. low band on wrist, extended rack, turn head away.

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