Sunday, July 28, 2013

Rest Day for BCBD

90/90 PAILS and RAILS
CARS for Hips
rolling warm up (not the front roll, back roll, etc).


A. TGU x 5, 5, 5; rest 30 sec only for Advanced. Intermediate rest 60 sec and Beginners rest 2 minutes.

Handbalancing Skill Work

B1.30 sec bodyline on stomach
B2. 30 sec bodyline on back
2 sets

C. Advanced: 5 kick up attempts x 5 sets Goal is a 5 sec hold on each rep.  Make sure you are fairly far from wall. IF you don't need the wall, don't use it today.

INtermediate: 5 kick ups using wall x 5 sets

Beginners; No kick up and not close? Do 30 sec chest to wall hold x 3 sets

D. 200 meter run
     30 double unders
     rest 60 sec
    3 sets