NOTES ABOUT TODAY’S TRAINING

Strength: Today we are building to a heavy of 1 push jerk + 1 split jerk over the course of 10 sets. Be smart and make logical jumps in weight.
Metcon: Today’s metcon is meant to challenge your shoulder endurance – start slow and adjust your pace as needed. S2OH should be capable of being completed UB.

STRENGTH

  1. Heavy set in complex of:
    1 Push Jerk + 1 Split Jerk x 10 sets Rest as needed.
    – Beginner: Push Press: 5 x 5. Rest 90s.
  2. Inverted Rows w. a supinated grip: 4 x 15. Rest 60s.

CONDITIONING

“Jones Bones”
AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run

Rx+: (155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

Rx+ Extra Training After Class
AMRAP 12:
10 C2B Pull-ups
10 Hang Power Cleans (135, 95)
21/18 Calorie Bike

EXTRA CREDIT

Prone Rear Lateral Raises: 3 x 30. Rest 60s.
Then,
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale