Friday 151120

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:
Run to curb and back
5 strict pull ups (or 3 negatives)
10 push ups
10 Abmat sit-ups
5 wall squats or 5 squats with a plate in front
Handstand walk (or bear crawl across gym)

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.

Clean and Jerk Heavy Single

Death by Thruster, 115#

Competition:
A.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
B.
Take 20 minutes to build to a 5-RM Back Squat
Goal should be more than 85% of your 1-RM.
C.
Every 8 minutes, for 32 minutes (4 sets), perform the following for times:
Row 500 Meters
15 Hang Squat Cleans (135/95 lbs)
20 Chest-to-Bar Pull-Ups
These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again. Note times for each set, but I want to see full effort for each of the four sets.