Wednesday, May 27, 2015

5/28/15


  • WARMUP: empty bar clean and jerk technique work led by coaches

  • A. Clean and Jerk (may be squat or power clean and push or split jerk) EMOM - 1 rep for first 8 minutes. Second 8 minutes will be every OTHER minute


  • Teams of 2 or 3

  • Team Chipper

  • 1000 M row
  • Plank Hold (one partner must do plank hold while other rows, switch whenever)

  • 80 Push Jerk/Press (115/75)
  • *one partner hangs from the bar, switch as needed

  • 60 ring dips / 120 box dips
  • *one partner does wall walk or HSPU hold

  • 60 back rack Weighted Box Step ups (115/75) (24"/20")
  • wall sit hold, switch as needed
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1 comment:

  1. UnknownMay 29, 2015 at 7:59 AM

    For Friday 9 am class do I have to make an appointment before coming in?

    ReplyDelete

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