Body Maintenance Yoga & Vodka on the Rocks

6 WEEK YOGA SERIES STARTS TODAY!

Body Maintenance Yoga classes are at 9:45 am and 7:30 pm

Increase your mobility, balance, and self-awareness so you can feel good and reduce your risk of injury.

For more details visit the website: http://flatlanderfitness.com/yoga/

Drop-in to a single class or commit to the full series and save some cash! Also, we’d be happy to have your non-member friends, neighbors, and family come.

Hope to see you on the mat!

Wednesday – August 2, 2017 – 170802
Context:   Practice
Mobility: Shoulder
Skill Practice Warm Up: Spend 6 minutes working on pistols and pistol progressions.
Strength: 5 x 3 Front squat
Super Set: 5 x 5 weighted strict pull up -or progression (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Vodka on the Rocks”
6 minute AMRAP (As many rounds as possible)
6 Dumbbell Thrusters (Health: 15lbs, Athletic*: 30lbs, Performance: 45lbs)
12 ‘heavy’ Russian Kettlebell Swings (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4-8 rounds, about 45s per round. Scale Up: 35/50lb dbs and 70/88lb kb.
Compare to: January 15, 2017
Coaching Tips: Try to do the thrusters unbroken or in two sets. Keep your chest up, and make sure that your abs stay tight (so that your back is protected). Think about ‘pulling’ the dumbbells down so you are working with gravity rather than trying to slow it down.  The Russian kettlebell swings are going to be a bit heavy, but this is a good workout to try a “new” weight (a kettlebell weight that is heavier than you usually use).  Break these up as soon as your form starts to slip. Don’t try and get away with questionable form for a single rep!
Optional ‘Cash Out’: 12 box step ups, 12 burpees, 4 minutes
“By the Numbers” Book References: Thrusters p. 357, Kettlebell Swings p. 277