Daily Practice for 12 Sep 18

Meditation:  Walking meditation for 5:00 – 10:00.  Click HERE if you are not familiar with this practice.

Conditioning:  MetCon.  In this workout, you rest only when needed and complete the workout as fast as you can, yet NEVER compromising form.

For time – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

  • Walking Lunge (each leg).  Hold Dumbbells at your side.  Go heavy, yet manageable with solid form
  • Strict Press (aka “Military Press” or “Shoulder Press”).  Go heavy, yet manageable with solid form
  • Jump Rope X 5 (for example, in the round of 10, you do 50 Jump Ropes.  The round of 9 you 45 Jump Ropes and so on)
  • Hanging Leg Raise.  If you don’t have access to a bar for Hanging Leg Raise, or are not able to do them, do Lying Leg Lifts as a substitution.

Explaining the rep scheme:  You perform one round of the circuit, doing 10 reps of each movement, except Jump Rope, where you do 5 times the prescribed reps.  Once you do 10 reps of all the movements, you go back to the top of the list and do 9 reps of each.  Then 8 and so on.  This is a MetCon which is geared towards amping up your metabolism, elevating your heart rate and challenging you mentally.  Go at an intensity that is right for you.  Just be sure to push yourself a little today.

Yoga:  Yoga session, or foam roll focusing on lower body today.



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