Wednesday, August 6
“Boredom is a lack of crazy. It’s a lack of creativity. Invention. Innovation. If you’re bored, blame yourself.”
—Katelyn S. Irons
Announcements
Weekday 4:30pm attendees, attendance for this class has been up and down over the last month or so. If we end up with 1-2 RSVP’s, we may cancel and combine those athletes into the 5:30pm.
So, just RSVP for that class if you plan on coming, and be sure and check Push Press before coming. If we make any changes to that class, we’ll do it around 3:30pm.
Warm-up (NTE 10’)
3 minutes of easy rowing, biking or jogging
-then-
2 sets, not for time, of:
30 seconds of jump rope or jumping jacks
8-10 hip and back extensions
8-10 box step-ups (you choose the height)
8-10 squats (squat therapy style)
1 x Clean/Jerk warm-up with empty bar (45/35)
Strength/Skill
Part A) For quality:
20 Box Jumps, pick height
Movement Demos
Part B) Hang Squat Clean & Jerk 5-3-1-5-3-1-5-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
5s- 70% 1RM full clean and jerk or more
3s- 80% 1RM full clean and jerk or more
1s- 90% 1RM full clean and jerk or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
5s- 55% 1RM full clean and jerk or more
3s- 65% 1RM full clean and jerk or more
1s- 75% 1RM full clean and jerk or more
Movement Demos
WOD
Sled push/pull: 3 x 1 min / 1 min
1 min of work followed by 1 min of rest for 3 intervals.
Score is the total reps performed in all of the intervals.
For quality:
Handstand Hold, 4 mins
Athlete Instructions
Scale to Overhead Hold
Accumulate 2-4 minutes open floor or against a wall
Or practice handstand walking
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.