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Components

1 Push Jerk + 1 Split ...

Metcon

Zottaman Curl

Settings

Workout

Local Muscle-Endurance

Power is on here at the gym and classes are a go as of 1pm! Come get your sweat on after a couple days of being cooped up. Bring your kids, your friends anyone. All are welcome! - Strength: Build to a max in the complex of 1 Push Jerk + 1 Split Jerk. Make smart jumps in weight and end on a high note. - Conditioning: Today is a test of local muscle-endurance. Break sets before you have to and choose your weight wisely.

Warm-up

3:00 - 5:00 - Self Myofacial Release (SMR)
Foam Roll each lat x 30s each
5:00 - 10:00 - Dynamic Movement
20 Wall Slides
20 Hollow Rocks
20 Banded Pass Thru
10:00 - 15:00 - Movement Specific + CNS
With an empty barbell
3 Shoulder Press
Put bar down and perform 10 Fast Jumping Jacks to activate the CNS.
3 Push Press
2 Split Jerk.
Put bar down and perform 10 Fast Jumping Jacks to activate the CNS.
Then on the coaches call:
1 Push Jerk + 1 Split Jerk resetting between reps.

Strength/Skill

B: 1 Push Jerk + 1 Split Jerk (1RM. Rest as needed.)

Max in complex of:
1 Push Jerk + 1 Split Jerk

- Beginner: Push Press: 5 x 5. Rest 90s.

Conditioning

C: Metcon (Time)

For time:
50 Single Arm DB Push Press (right) (50, 35)
50 Single Arm DB Push Press (left)
50 DB Renegade Rows (right/left = 2 rep) (50, 35)
50 DB Push-ups
50 Pull-ups

Rx+: (C2B Pull-ups)
L2: (35, 25) (Band Assisted Pull-ups)
L1: (30 Reps per movement/60 Renegade Rows) (Box Push-ups) (Ring Rows)
20:00 Cap

D: Zottaman Curl (3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=lq4HILmZEtA&feature=youtu.be

- use fatgripz if possible.

Whiteboard:

Friday, September 06, 2019

Male Clients