14 June 2016

Staying spry and youthful ...

Staying spry and youthful ...

Article: Exercise Slows Muscle Wasting from Age and Heart Failure

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

5 Rounds:
5 Wall Ball
10 Kip Swing

Mobility
Pigeon Stretch
Calf Stretch (Heel up / down)
T-Spine Smash (balls)

Metcon
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

OR if doing cleans for WOD:
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Metcon
AMRAP10:
10 Wall Ball (20/14#)
5 Snatch / Clean (115/85#)
2 Muscle-Up (Burpee Pull-Up)

20 Wall Ball
10 Snatch / Clean
4 Muscle-Up (Burpee Pull-Up)
...
+10 Wall Ball
+5 Snatch / Clean
+2 Muscle-Up (Burpee Pull-Up)

***
If using Axle Bar: 105/75#
***