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THURSDAY 200312

Warm-up:
-Individual….

Pigeon Stretch Both Sides
Foam Roll Posterior
Lax to Shoulers

Group….

10 Dislocates
10 Trunk Twists
10 Matrix Turns
10 Behind the Neck PVC Presses

10 Push ups
10 Scorpions

Empty Barbell or PVC Drills…..

Every 90 seconds, for 3 minutes (2 sets) of:
Jerk Balance x 3 reps

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets) of:
Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Strength and Skill:

Every 90 seconds, for 15 minutes (10 sets):
Jerks x 1 rep
*Sets 1-2 = 1 rep @ 65-70%
*Sets 3-4 = 1 rep @ 70-75%
*Sets 5-6 = 1 rep @ 75-80%
*Sets 7-8 = 1 rep @ 80-85%
*Sets 9-10 = 1 rep @ 85-90+%

Fitness:

Three sets for max reps of:
60 seconds of Strict Pull-Ups
Rest 30 seconds
60 seconds of Dumbbell Bench Press
Rest 30 seconds
60 seconds of Rowing
Rest 60 seconds

Performance:

Three sets for max reps of:
60 seconds of Strict Pull-Ups
Rest 30 seconds
60 seconds of Dumbbell Bench Press (50/35 lbs)
Rest 30 seconds
60 seconds of Double-Unders
Rest 60 seconds

Mobility:

Banded Shoulders
LAX to Traps and Pecs
Roll Lats and Posterior

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