Thursday - 12/21/17

CLASS PROGRAM

A.) 7 rounds, every 2 mins, ascending in weight :

Above knee hang clean + jerk

(complex, must complete 1+1 x 2, bringing bar back down to waist after first clean n jerk)

B.) Axel Bar “GRACE” 

30 clean n jerks 135/95

—————— 

C.) Gymnastics strength conditioning

8 rounds - sprints

10 calorie AirDyne

24’ HS walk

-1 min rest-

W/ a weight vest : 3 rounds for reps

40 seconds ME pushups

-20 secs rest-

40 seconds ME cal row

-20 secs rest-

40 seconds ME dips

-20 secs rest-

40 seconds ME toes 2 rope

-2:20 rest-

D.) gymnastics accessory

5 rounds - nft

3 Parallete PVC negatives HSPU

10 lying weighted leg raises

10 lying lower deck crunches

E.) Strict press + push jerk

(3+3) x 7 @ 50-60% of strict press

F.) mobilize something tight.