Going vertical and still getting a great workout in.
Making that climb to the end of the week worth it. Check out our class times.
Friday’s Training Intent:
– Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights.
– Metcon: The purpose of today is to focus on quality of movement for each interval. You should have at least 20-30s of rest after each set.
1) Jerk: 1RM. Rest 2:00 Previously done on 20180327
Beginner: Push Press: 5 x 5, adding weight if form permits.
2) Metcon Prep
2 Rounds of:
5 Hang Power Cleans
5 Box Jumps
Minute 1: 12 T2B
Minute 2: 12 Hang Power Cleans (115, 75)
Minute 3: 12 Push Press (115, 75)
Minute 4: 12 Box Jumps w. step down (24, 20)
Minute 5: 100 ft. Bear Crawl
L3: (95, 65)
L2: (Knee Lifts) (75, 55) (20, 15)
L1: (Abmat Sit-ups) (65, 35) (20, 15 Step-ups) (50 ft. Bear Crawl)
BACK + DELTS:
2 Rounds of:
30 1-Arm Rows each side
30 Rear Delt Raises
Rest as needed.
YOU DON’T MAKE HISTORY BY COMPARING YOURSELF TO OTHERS. YOU MAKE HISTORY BY SETTING A GOAL AND WORKING YOUR ASS OFF UNTIL YOU GET THERE.