Wednesday, November 3
Almost PR’d our single-day attendance record on Monday! 56 folks got better…59 is our record. Next Monday, Mute Sports will be here to work with all of our classes on jump rope skills and drills, as well as to restock our rope collection. I’m feeling a gym-wide attendance PR…
Nutrition Minute: Found this cool infographic that breaks down the potato vs. sweet potato debate.
Today, a continuation of the split jerk skill and strength we did last week. Same strength format as last Wednesday, but we’ve taken the pause out of the movement. We will be more explosive and certainly faster today. Expect a slight increase in weight from last week.
Pisgah Kids: 3:30pm (open gym) 3:45pm
Foundations (Press/Jerk): 6:30pm (programming below)
Skill:
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately followed by… Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Strength:
A)
5 Split Stance Press, pick load Every 1:30 for 3 mins.
B)
Split Jerk 1x2 at 80% 1RM
Split Jerk 1x2 at 80% 1RM
Split Jerk 1x2 at 85% 1RM
Split Jerk 1x2 at 85% 1RM
Split Jerk 1x2 at 90% 1RM
Split Jerk 1x2 at 90% 1RM
Rest as needed between sets.
Complete sets every 2:30 for 15 mins.
WOD:
Rx:
Complete as many rounds as possible in 12 mins of:
15/10 Assault Bike Calories
15 Pull-ups
15 Push Press, 115/75 lbs
Scaled:
12/9 Bike
12 DB Push Press
6 Strict Pull-Up (Toe Spot w/negative)
Foundations:
Teach:
Strict Press
Push Press
Split Jerk
Push Jerk
Bike
Strength:
Beginner
3x5 Push Press
Experienced
4x5 Split Jerk
WOD:
AMRAP 10
2-4-6-8-10-etc..
Bike Calories
Push Press
Sit-ups