Tuesday, July 9
Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Warm-up
2 minutes of rowing, biking or jogging
10 Good Mornings
1 x Burgener Warm Up with empty bar (45/35) (see video below)
-then-
2 Rounds, not for time, with an empty barbell, of:
5 deadlifts, starting from mid-shin
5 hang muscle cleans, starting from just above the knees
5 push presses
5 power clean and jerks, starting from mid-shin
(NTE 10:00)
Strength/Skill
Turkish Get-up 14-14-14
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
5-7 reps/arm
Rest 1-2 minutes between rounds
Double Unders: 4 x 1 min / 1 min
1 min of work followed by 1 min of rest for 4 intervals.
Score is the lowest reps performed in any of the intervals.
Athlete Instructions
Your score is the lowest number of reps in any minute. (If not proficient with double-unders yet, you can work in the same fashion with single-unders OR, for 4 Rounds, you can do 1:00 of practice followed by 1:00 of rest)
Metcon
For time:
30 Power Clean & Jerks, 155/105 lbs
Athlete Instructions
For time, or not.
If 155/105 is too heavy, use 60% of 1RM clean & jerk.
Or:
Partner Version:
12 rounds for time of:
5 Power Clean & Jerks, 155/105 lbs
Athlete Instructions
Complete in teams of 2. Alternate rounds, 6 each.
For time, or not.
If 155/105 is too heavy, use 60% of 1RM clean & jerk.
Strength B (can be done instead of metcon)
Shoulder Press 12-12-12
Use the heaviest weight you can for each set.
Athlete Instructions
3 Sets of 8-12 reps.
Russian Twists (w/ med ball or kb)
3 x 20-30
Accessory (Optional. Can be done in addition to above.)
Same as Strength B
Cool Down
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side