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TUESDAY 181218

Announcements:

Holiday Schedule:
Dec 24-26 – Christmas CLOSED
Dec 31-1 – New Year’s CLOSED
** Be on the lookout for pop-up open gym times**

December 31 – Obstacle Course Training
January 12th – Start 2019 RIGHT Nutrition Seminar
January 16h – 30 Day Nutrition Challenge Begins

 

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

15 Arm Circles

10 Big Bear Hug Swings

10 Dislocates

10 Good Mornings

20 Mountain Climbers

Review the Push/Power Jerk- the dip position and hip extension

Warm up with an empty barbell- then build…

 

Strength and Skill:

On the 9th day pf Christmas our coaches gave to me….a push press in a pear tree!

Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 93%
*Set 7 – 1 rep @ 97%
*Set 8 – 1 rep @ 100%+

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
15 Weighted Box Step-Ups
12 Dumbbell Push Presses
9 Burpees

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Burpees Over the Barbell

 

Mobility:

Banded Lats and Shoulders

LAX to traps and shoulders

Roll Posterior and Calves

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