11.22.16

WE WILL BE ON A MODIFIED SCHEDULE THIS WEEK STARTING WEDNESDAY NIGHT

Wednesday- Last class 6pm
Thursday- CLOSED Happy Thanksgiving!
Friday- 9am and 10am class only!

Individual warm-up
200m run
10 lunges with rotation
10 groiners
10 standing arm windmills
10 arm circles

Group warm-up
:30 couch stretch
5 inchworm walkouts
:40 box shoulder stretch
10 thoracic spine rotations
10 leg swings
30 band pull aparts
20 hip bridges

A.Strength
Power Clean and Jerk
Every 2 minutes, perform the following sets
Set 1: 2 reps @ 50% (of power clean and jerk)
Set 2: 2 reps @ 60%
Set 3: 2 reps @ 65%
Set 4: 2 reps @ 70%
Set 5: 1 rep @ 75%
Set 6: 1 rep @ 80%
Set 7: 1 rep @ 85%

B.Conditioning
1000m row
-then-
5 rounds
10 KB swings 55/35
10 power cleans 135/95