Friday, September 7, 2018

Friday, September 7, 2018

(A) Warm Up - @ 0:00 - 12:00

3 sets:

Bike - :50 light + :10 hard

*Follow each set with 3 Inchworms, 4 Alt. Spiderman w/Reach, 5 Wall Squats

(B) Pausing Jerk Drive Skill - @ 15:00 - 22:00

5 sets x 2 reps

Taken from the rack, “dip” into the bottom of the jerk, pausing for two seconds before firing the hips upwards. We want to make sure our weight is centered and not forward on the ball of our foot. There is no overhead press in this movement, but just a strong drive though the heels. 

(C) 2 Pausing Split Jerks + 1 Split Jerk - @ 22:00 - 32:00

5 sets of the complex

*There are two pauses here, one in the dip and another in the receiving position of the jerk. Start at 65% of your 1RM Jerk and build across.

(D) “Gunsmoke” - @40:00

Every 3:00 for 4 rounds:

300m Run

8 Burpees OTB

Max Push Press in remaining time of each 3:00 segment (115/75)

*There is NO rest

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