Wednesday 16th May – 2012
8min Dynamic mobility, end range touches
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10 Sets @ easy pace and as a group:
Row 10 perfect strokes
Walk 100m
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5 Sets @ easy-moderate effort:
1min skipping, mix it up
1min hand stand practice
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5 Sets @ easy-moderate effort:
1min light Russian KBS
1min fwd lunges
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8min PNF mobility, 5sec contract + relax 10sec relax + 10sec new range x3-5
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8min Static mobility, 40-120sec holds
Post your flow work notes to comments
FLR
Posted on May 15, 2012, in Daily Group Training and tagged B32 athletics, flow work, low intensity, mobility, skill, Z1. Bookmark the permalink. 7 Comments.
Name is spelt correctly today, excellent…
Good flow session! Felt good after the lactate work yesterday that destroyed me
KBS @ 12kg
Nice. Enjoying the handstand / wall walk practice the last couple of days…
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.
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.
Really enjoy streching and mobility in these sessions.
Handstands= fun!
KB @ 12kg
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.
enjoy the handstands.
was challenged with the R-KBS and Lunges at the end