Monday June 28, 2010

161.6#
AM Yoga

Academy Session #3 w/ Adam

Squats & PVC shoulders

Review OH front squat, OH squat, plain squat (33# bar only)

Deadlift *butt up more *grip is hook or rotate L/R under *jump foot position

Sumo DL High Pull *bar in a straight path *clear knees before HP *grip is a bit wider than thumbs *pull is expolsive from hips

Review Cleans

Kettlebell swings 26# to full OH position *hips

Burpees *chest to floor NO pu *squat * legs step or hop out *floor *up *walk or hop to squat *stand *jump clap

Wall Ball *good deep squat * push press the ball to line *close to wall

Knees to Elbows *small kip OK *no swing

Shoulder Press (11#) no dip *tuck neck *bar travels in a straight path

Push Press *dip drive *ears forward

Push Jerk when tired *same start/drive *drop under and stand up *feet back to jump position before lowering bar

Push Split Jerk *same start/drive *drop under w/one foot forward *back toe up *front foot step back, back foot forward *feet to jump position before lowering bar (final bar @ 53#0)

WOD 2 rounds 3.55 min

5 Push press or push jerk (53#)
5 Burpees
5 knees to (where ever)
5 wall balls (rd 2 just squats)

Wall shoulder stretch

1.30 20 min recovery walk

Dropped Belly Dance arms hurt Next Fall!!