Perfect Form at the Point

The rain slowed to a slight drizzle just long enough for the six that posted to focus more on form today than reps.  All reps were completed with a four count on the concentric and another four count on the eccentric phase.

We started with a plyometric lap around the park to warm up, carioca one side, high knees another, carioca the next, and back to the starting point with butt kicks.

  • Sun Gods x 10
  • Chinooks x 10
  • Baseball Delt/Tri Stretches
  • Tempo Merkins x 10
  • Rail Supported Single Leg Squat x 10 each leg
  • Perfect Pull Up x 1/2 your failure rep count, 1 Negative

Jog behind the convention center:

  • Behind Head Pullup x 10 OYO using railing, feet supported
  • Rail Supported Single Leg Squat x 10
  • Repeat

Jog back under bridge and around corner and select a piece of rip-rap

  • Single Leg Romanian Deadlift x 10 each leg
  • Tempo Merkins x 10
  • Repeat

Jog back behind convention center

  • High Lat/Trap Pullup x 10 x 2
  • Pole Dancing x 16

Jog to swing sets and form groups of three where each rotates between

  • Hanging Rows x 10
  • Side Skaters
  • Curtsy Lunges

Then

  • BTTW with shoulder presses while partner holds legs x 10 x 2
  • Fire Hydrants x 20 each leg
  • Leg Lifts x 20 each leg

Back to the gazebo

  • Glute Bridges x 30
  • LBCs x 20
  • WWI x 20
  • Freddie Mercury x 20

No announcements, discussed whether there would be a fartlek on Christmas day..

Solid recovery efforts at Pete & Nikki’s by 2/3 of group

 

 

One comment

  1. I thought we were calling it Riff-Raff, but sure enough, I was wrong…

    rip·rap
    ˈriprap/
    NORTH AMERICAN
    noun
    1. loose stone used to form a foundation for a breakwater or other structure.

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