Notes/Reminders:
- All waivers should be in by today.
- Realistically, all URLs should be emailed to me by today also.
- If anyone is interested there is some KnightFit clothing available from previous orders… come see what we have and I’ll make you a deal…
Warm up / Preparation:
- 2 minutes of running. Does not matter how fast or how far. Just RUN.
- 1 minute of skipping. Do this as fast as you can. Speed is actually important here.
- 10 push ups + 5 triceps dips (demo provided: there are options)
- Mobility: shoulder ROM, posterior deltoid activation, partner shoulder stretch (demonstrations provided). There are also some good stretches in the link from Breaking Muscle HERE
- Skips: 20 x A + 20 x C
- Stretch, bands, rollers as necessary
Skills: Demonstration then 5 (or prescribed number) of practice reps
- KB swing
- Plate 8
- Split squat jump
- Hammer curl
Lift: Bench Press
- Fundamental resistance exercise for building upper body strength and shoulder stability
- We will look at proper form, spotter’s duties, safety.
- Posterior deltoid band work: helps in transition phase of the lift.
Progression: 5 reps bench press, demonstrate perfect form, very low weight
Strength component: Bench press 3 x 10. The goal is to estimate 50% of your 3-rep max. This will be easier for some than others. Help each other out.
Between sets: single-hand dumbbell rows (lawnmowers) – reverse BW pull ups (leibert bars) – triceps dips. 5 reps of each (5 each hand for DB rows)
Concept focus: Complimentary (opposing) resistance exercises. Post these answers as part of your training (b)log post today.
- What are opposing exercises? Give two examples.
- Why do we do opposing exercises? Do these exercises compliment one another? Why (not)?
- If you have trouble with this concept, read a REALLY simplified explanation HERE
WOD: Descending ladder: 8-7-6-5-4-3-2-1 of each of the following…
- KB swings (to parallel)
- Plate 8s
- Split squat jumps
- Biceps curls (each arm)
Finisher: 30 second plank – 25 sit ups – 30 second plank
Thoughts:
I did not enjoy the A and C skips in the warm up because I find that I don’t have to coordination or the flexibility to do them properly. But I did enjoy the finisher because I like core workouts and I find them enjoyable.
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