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FRIDAY 7/26

Warm-up

2 Steady Rounds: 10 Empty Bar Push Jerks, 15 Kip Swings In Sets of 3, 7 Kipping Pull Ups, Run 200m

Today is a good day to discuss a wider foot stance for the push jerks. When the bar is at a weight that you can cycle fairly quickly, a wider stance allows you to just worry about the dip/drive each rep without the need to reset your feet as you might with a very heavy push jerk.

Mobility Recommendation: 2×16 Bottoms Up Press/Side

With a light resistance or floss band attached to a pull up bar, face away from the rig with your arm straight overhead and the band across the palm of your hand. Gently push your arm forward and then relax, allowing the band to pull the arm further back overhead.

Conditioning

12 Minute AMRAP: 40 Double Unders, 12 Pull Ups, 6 Push Jerks (135/95)

The intent of this 12 minute AMRAP is that it should feel like a merry-go-round of exercise. We don’t want you to get hung up in any portion of the workout. The gymnastics and barbell work should never exceed two sets. Double unders are a great skill to work on before today’s workout.

Extra

Hollow Rocks: 4 x 20

This position translates to so many of the other movements we practice in our gym.

Extra (Before/After Class): Intervals

1 Rounds: Row 10 Min, Rest 3 Min, Row 7 Min – record distance or cals each interval; may sub for AB or run

 


SATURDAY 7/27

Team Workout