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WEDNESDAY 200304

Warm-up:

Individual…

Row or Bike 2 minutes
Crossover Symmetry

Group….

Coaches Choice to warm up the Shoulders and Footwork for Jerks

Strength and Skill:

Every 90 seconds, for 18 minutes (12 sets):
Jerk- work on Push Jerk or Split Jerks
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-9 = 1 rep @ 90%
*Sets 10-12 = 1 rep @ 95+%

 

Fitness:

Complete as many reps as possible in 12 minutes of:
3 Strict DB Presses
3 Strict Pull-Ups
6 Strict DB Presses
6 Strict Pull-Ups
9 Strict DB Presses
9 Strict Pull-Ups
and so on, continuing to add 3 reps each round.

Performance:

Complete as many reps as possible in 12 minutes of:
3 Strict Handstand Push-Ups
3 Strict Pull-Ups
6 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Strict Handstand Push-Ups
9 Strict Pull-Ups
and so on, continuing to add 3 reps each round.

Mobility:

LAX to Shoulders and Traps
Banded Lats and Shoulders

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