Wednesday 16th May – 2012

8min Dynamic mobility, end range touches
+
10 Sets @ easy pace and as a group:
Row 10 perfect strokes
Walk 100m
+
5 Sets @ easy-moderate effort:
1min skipping, mix it up
1min hand stand practice
+
5 Sets @ easy-moderate effort:
1min light Russian KBS
1min fwd lunges
+
8min PNF mobility, 5sec contract + relax 10sec relax + 10sec new range x3-5
+
8min Static mobility, 40-120sec holds

Post your flow work notes to comments

20120515-141802.jpg

FLR

Posted on May 15, 2012, in Daily Group Training and tagged , , , , , . Bookmark the permalink. 7 Comments.

  1. Name is spelt correctly today, excellent…

    Good flow session! Felt good after the lactate work yesterday that destroyed me
    KBS @ 12kg

  2. Nice. Enjoying the handstand / wall walk practice the last couple of days…

  3. These are great sessions, really get things moving and recovering after tough Tues sessions.
    Fun practicing freestanding HS’s today too.
    Rad.
    KBS @ 12kg

    JC.

  4. Felt really good, been a wekk since I was in. Good flow, and managed my first free-standing head stand. KBS at 16kg, started to loose some grip towards the end of round 4 and 5. Good to stretch first and get moving.

  5. Really enjoy streching and mobility in these sessions.
    Handstands= fun!
    KB @ 12kg

  6. Done, got a few handstands off the wall.. Noticed pointing my toes really helped with this.
    R-KBS @20kg, got through the minutes unbroken but grip strength did build to be uncomfortable.

    Good sesh.

  7. enjoy the handstands.
    was challenged with the R-KBS and Lunges at the end

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