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THURSDAY 190307

Announcements:

-Be sure to buy a few raffle tickets to help send a family battling cancer to a LifeHouse retreat.

 

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group….

15 Arm Circles each way

10 Swinging Bear hugs

10 Neck rotations each way

Bear Crawl Down

Backwards bear Crawl back

30 Sec Plank hold, 30 sec side plank on each side

45 Sec handstand hold

10 Push Ups

Review the Push Jerk…..

Warm up with a empty barbell going through some strict then dynamic movements

 

Strength and Skill:

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 @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
18 Weighted Box Step-Ups (20″/16″)
12 Alternating Dumbbell Snatches
6 Strict Handstand Push-Ups

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups

 

Mobility:

LAX to Shoulders/traps

Roll Posterior

Banded Shoulders/Lats

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