Tuesday 25, November 2014

Warm up:

It is freezing!!! Make sure you get nice and warm, and try to get here early so you can use some extra time getting mobile and my early am classes, joints warm and fluid running through those bodies.

Skill:

Bar muscle up progression

Strength:


 Beginner:

Push jerk 3x3

Split jerk 5x3

Intermediate:

Power clean - no squat unless you fail :) 3x3

Jerk - not from the racks, clean it up and then jerk 5x3

All:

 back squats 3x8 75-80%

Metcon:

KB Challenge

5x
10 KB swings 24/16kg
 5 evil wheels
15 KB swings
 5 evil wheelss
25 KB swings
 5 evil wheels
50 KB swings

OR

 15-12-9
Thrusters 60/42.5
Ring dips
200m run