Wednesday 151118

We started a new warm up routine on Monday. Each day will be a set of exercises for you to quickly rotate through. Be ready to start class on time and get going. If there's a particular mobilization or stretch you need, get it done before class starts. Here's tomorrow's warm up:

3 rounds:
Assault Bike .2 Miles
5 C2B Pull ups (5 Strict C2B Assisted with feet)
5 Kipping Handstand Push ups (5 Frog Stand Kick Outs)
10 Hip Extensions (10 Good Mornings)
10 Overhead Squats with Bar (PVC)
Agility Ladder

We will have a clock going and you should be able to complete most of these exercises within :30 and transition to the next within :30. Always perform as many of the reps as you can, scale as needed and move on quickly to the next thing on the list. We will vary the warm up and you will have a chance to build some strength and capacity in these important movements

"Mary"
20:00 AMRAP
5 Handstand Push Ups
10 One Legged Squats
15 Pull ups

Competition:

A.
Every two minutes, for 6 minutes (3 sets):
Power Jerk x 1 rep

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets): Split Jerk x 1 rep

B.
Six sets of:
Bench Press x 2 reps @ 90-95% of last week’s 3-RM
Rest 90 seconds

C.
5 Rounds
10 Deadlifts (315/225 lbs)
15 Strict Handstand Push-Ups