heymrdj400Hey Mr. DJ! PVCF Prom, Saturday, May 3rd Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. 15-10-5 of muscle snatches w/ empty barbell and GHD sit-ups

3. "Battle Without Honor or Humanity" In teams of two, for time: Row 250 Run 200m Row 500m Run 400m Row 1000m Run 800m Row 500m Run 400m Row 250m Run 200m

Athlete A starts with the row. Athlete B waits. When A finishes the row, s/he heads out for the 200m run while B starts rowing. When A returns, and B has completed the row, A gets back on the rower for the 500m piece, while B runs the 200m. B will get back first, so he'll get a minute or so to rest while A finishes up on the erg. Then A runs 400m while B rows 500m. Etc and etc.

LIII and LII: as prescribed LI: stop after the 1000m row and 800m run.

4. Review, as a group, the mobilizations for May:

*T-spine smash barbell variation (if you're playing along at home, it's covered on pg 238 of "Becoming a Supple Leopard". Also, revisit smashing technique on pg 233, 234, 237)

*Barbell shoulder smash (pg 266)

*Adductor barbell smash (pg 340)

*Lateral anterior compartment smash w/ barbell (pg 371)

Have fun!

This Wednesday:

Bring a Buddy_thumb

This Saturday: 140510_kbseminar_web