Tuesday, May 17, 2016
Coach Jonathan, Fit@Oracle
(1:30 PM) 7 of us including Donna, Jen, Stefan and me
Mobility
Started with pass through, around the world, external shoulder rotation.
Foam roller on piriformis, low back, thoracic back, wrap arms around chest and roll onto shoulders and then terres minor (lats). We also used the foam roller on quadriceps and anterior tibia.
5 sets of 10 wall squats with arms overhead and foam roll IT bands between sets.
Metcon
3 Rounds of:
10 dumbbell OHS each arm (20 total)
15 V-ups, tuck-ups
10 dumbbell half moons each side (20 total)
15 grasshoppers each side (30 total)
10 hollow ups
This was brutal. I used a 15# dumbbell the first round and quickly shifted to a 12# dumbbell. I had brought out a 20# kettlebell for the half moons, but used my dumbbell instead. I did tuck-ups and on the last round I was just stepping my grasshoppers rather than hopping. The original goal was 4 rounds, but as the time approached 15 minutes, we were told to skip the last round.
I cooled down by walking for 5 minutes on the treadmill, 0.0% incline, 2.9 mph.
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