Saturday 3/6/2010 10
Warm-up
1 Time:
Row 500 m
Dynamic
3 Rounds 5 Reps of:
Mountain Climbers, Slamball
Shoulder Triplet, Squat Jump
WOD
8:45 class
Power CINDY
20 minute AMRAP:
1 Power Clean for each round (round 2 = 2 PC…)
5 Pull-ups
10 Push-ups
15 Squats
Jimmy 10 rounds
Steve 10 rounds
10:00 class
250m Row
21 – 15 – 9 Reps of:
Push-ups
Squats
Ring Rows
250m Row
Amir 15:54
Cool Down
Lead by Nate and Duffy…their choice.
Great job with the “dynamic” pics. How about some for the “shoulder triplets”. That would help also.
J.J. – thanks for following us. The shoulder triplet is pretty simple, all done with PVC only – 1. shoulder press, 2. behind the neck shoulder press, and 3. pass through or shoulder dislocate.
A few points on these movements: start with forearms just in front of the vertical plane of the PVC in the shoulder press, get head out of the way, press PVC straight up vertically with active shoulders at the top, and head coming through the window created by your arms. Reverse on the way down.
Pass through or shoulder dislocate – Starting with PVC in front of you on thighs, use a snatch width grip and keep arms straight throughout. Bring PVC over head and to lower back. Return. Bring one hand closer to the other by 1/2 to 1 inch each time until getting a good stretch.
email me at rdufresne717@hotmail.com if you need any further clarification.
one other thing on the presses… grip width should be just outside shoulders
Awesome, thanks for the explaination. On my own I was doing a variation of this with and without a 5lbs. Bodybar the gym has. Also doing stick ups and reverse snow angels.
Congratulations to Jimmy for getting his first muscle up on Saturday (AFTER doing the WOD, no less!) – great job!
YES….Congrats Jimmy that is HUGE! Wish I was there to see it, Nate tells me it was a great moment.
I have to thank you Steve for helping him get it….your gymnastics expertise comes in handy and we love to watch & learn from you too! I only wish the wife would agree to let you come play during the week….
Thanks everyone (especially Steve for taking me through it). I hope I can do one again someday! Busy week for me, but I hope to see you guys sometime soon.
Oh yeah, that’s what I heard.. Awesome job Jimmy!
JJ – make sure not to do it with any kind of weighted bar. I don’t know what stick-ups are. Snow angels? Like supermans?
Yeah Jimmie! Caught it out of the corner of my eye… amazing! Muscle ups are serious business!
That post above is from Nate, not Jenn. Apparently she is logged in right now and I am too lazy to fix it correctly.