Tuesday, November 26, 2013

WARM UP
A1. figure 8s with band x 8 reps each direction
A2. 25 scap retractions (yes 25) with a 1 second hold at the top contracted position (break up as needed)
A3.  15 protracted push ups @ 21x3 (this 3 seconds is your time to REALLY make sure you are protracted). Play around with it while you are in the position and make sure you are fully protracted. 
2 sets.
Dr. Spina's 90/90.

An interesting article on cholesterol from Chris Kresser.  

http://chriskresser.com/3-reasons-why-you-should-be-skeptical-of-the-new-cholesterol-guidelineshttp://chriskresser.com/3-reasons-why-you-should-be-skeptical-of-the-new-cholesterol-guidelines


A. HSPU
Beginners: 5, 5, 5, 5, 5 (downward dog style)
Intermediate: chest to wall eccentrics x 20 sec x 1 rep x 5 sets (put a towel or shirt under your head). Only do this if you have experience with eccentrics. If you don't feel comfortable, please do, downward dog but pulling your feet off the floor, 5, 5, 5, 5, 5
Advanced: either 3-5 reps to floor or elevated hands x 5 sets.

So for today, if you do not have a full chest to wall handstand to the floor, please do eccentrics. If you are like me, and you only 1, maybe 2 full chest to wall hspu, take a step back today and do eccentrics.

Intermediate only- after your eccentric, rest 15 sec and do 5 downward dog hspu, preferably pulling feet off the floor x 5 sets. Then rest 2 minutes.

Advanced and Beginner: rest a full 2 minutes.

B. AMRAP in 8 minutes:
     Kettlebell Swings x 10 35/55 lbs
    Push Press 75/105 x 7
    Box Jumps x 5 20/24" Advanced should be touch and go.