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THURSDAY 190418

Warm-up:

Individual….

Foam roll upper back and T-Spine

Crossover Symmetry

Group…

30 Jumping Jacks

20 Arm Circles

10 Swinging Bear Hugs

10 Push ups

10 DB single arm press each arm

Review the Jerk

Drills on footwork and the dip position and then build to a working weight

 

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep

Build over the course of the 8 reps to today’s heavy.

 

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:
20 Jumping Lunges (or Alternating Reverse Lunges)
15 Kettlebell Swings
10 Push-Ups

 

Performance:

Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
10 Burpees Over the Barbell (lateral)
3 Ground to Overhead (135/95 lbs)

 

Mobility:

LAX to Shoulders/Calves/Pecs

Roll posterior

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