Sport: Saturday, February 8th, 2020
*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required.
1) 2 rounds of:
2 minutes Max Dumbell Front Rack Lunges 50/35
2 minutes Max D-Ball over the Shoulder 100/70
2 minutes Ring Dips
2 minutes Alternating Single Arm Hang Dumbbell Squat Snatch 50/35
2 minutes Max Box Jump, Step Down 24/20
5 minutes Easy Ski/Bike/Row/Run
Max reps at each of the first 5 stations. The 5 minutes on the machine is to work your active recovery ability, athletes choice to do it the second round.
2) Hanging Active Ring Hold: 9 sets of 30 seconds
Rest 60 seconds between sets. Rotate through Pronated, Neutral, and Supinated each round.
3) Bike Erg: 20 minutes Easy @ Damper 1
Active recovery pace, get some meters and low end conditioning in and flush your legs.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE