Friday 06.11.10

SWOD: Shoulder Press 5 x 3.

Metcon: "Mary"
As many rounds as possible in 20:00 of:
5 Handstand push-ups
10 1-legged squats
15 Pull-ups

This is our last day of the short linear progression for the basic lifts. So make it a good one, whether that means lifting more weight than last time or working on your form at a lower weight. I liked how Chanda and Amy stayed at a low weight and really tried to perfect the squat yesterday morning.

For the metcon, "Mary" is another benchmark workout, sort of a higher skilled version of "Cindy". We have worked hard this week, so you are probably feeling sore everywhere like I am. If so turn your intensity from focusing on speed (getting the most rounds possible) to working on proper form and depth of the exercises. I promise you the intensity will feel different, but will have a positive effect on your skills in these exercises. Afterall, cardio respiratory endurance is only one of the tem components of fitness we are seeking, there are 9 more we need to focus on as well, including accuracy, balance, coordination, etc.

Post weights and score to comments section. cc