12.15.16

ALL CLASSES CANCELLED THIS SUNDAY 12/18!! SORRY FOR THE INCONVENIENCE. Alex, Phil, Devin and Kira will be competing in their first weightlifting meet in Garden City at Professional Performance. Come down to cheer them on! Kira will be lifting first at about 10am, Alex and Phil around 12:30/1 and Devin around 3pm :)

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC goodmornings
10 lunges with rotation
:30 box shoulder stretch 

Group warm-up
5 world's greatest stretch
:30 couch stretch
10 leg swings
5 downward dog to cobra transitions
20 monster walks
30 band pull aparts 

A.Strength
Every 2 minutes for 14 minutes perform the following Clean and Jerk sets:
Set 1: 2 reps @ 50%
Set 2: 2 reps @ 60%
Set 3: 2 reps @ 65%
Set 4: 1-2 reps @ 70%
Set 5: 1 rep @ 75%
Set 6: 1 rep @ 80%
Set 7: 1 rep @ 85%

B.Conditioning
4 rounds
15 deadlifts 135/95
9 hang power cleans 135/95
25 double unders
9 HR push-ups