FRIDAY, SEPTEMBER 6TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a max in the complex of 1 Push Jerk + 1 Split Jerk. Make smart jumps in weight and
end on a high note.
– Conditioning: Today is a test of local muscle-endurance. Break sets before you have to and choose
your weight wisely.
B) Warm Up (3:00 – 15:00)
3:00 – 5:00 – Self Myofacial Release (SMR)
Foam Roll each lat x 30s each
5:00 – 10:00 – Dynamic Movement
20 Wall Slides
20 Hollow Rocks
20 Banded Pass Thru
10:00 – 15:00 – Movement Specific + CNS
With an empty barbell
3 Shoulder Press
Put bar down and perform 10 Fast Jumping Jacks to activate the CNS.
3 Push Press
2 Split Jerk.
Put bar down and perform 10 Fast Jumping Jacks to activate the CNS.
Then on the coaches call:
1 Push Jerk + 1 Split Jerk resetting between reps.
C) Strength (15:00 – 35:00)
Max in complex of:
1 Push Jerk + 1 Split Jerk
Rest as needed.
– Beginner: Push Press: 5 x 5. Rest 90s.
D) Conditioning (35:00 – 55:00)
For time:
50 Single Arm DB Push Press (right) (50, 35)
50 Single Arm DB Push Press (left)
50 DB Renegade Rows (right/left = 2 rep) (50, 35)
50 DB Push-ups
50 Pull-ups
Rx+: (C2B Pull-ups)
L2: (35, 25) (Band Assisted Pull-ups)
L1: (30 Reps per movement/60 Renegade Rows) (Box Push-ups) (Ring Rows)
20:00 Cap
E) Extra Credit (55:00 – 60:00)
Zottaman Curls: 3 x 10. Rest 60s.
– use fatgripz if possible.