Mastery
Thursday, September 12, 2013
SWIM NIGHT AT 730PM – Sign up NOW (only 6 spots available!)
Warm up:
Row 500 or Jog 400
Behind the Neck Rack Stretch
5 Front Squats
5 Hang Squat Cleans
5 Push Jerks
Strength:
20 minutes to establish a 1RM Clean and Jerk
Notes: Remember our progressions and building a good foundation! Front (or partial) squat first, then making contact with the hips from Position 1 into that solid squat position, then position 2 and finally the floor (position 3). If you PR in any fashion today, be sure to LOG YOUR SCORE!
Classic Conditioning:
5 rounds for total working time of:
6 Burpee Pull ups
Row 300m (all out – no gaming for Burpee Pull ups)
6 Burpee Pull ups
Rest 1:00 after each round.
Notes: Ideally the pullup bar will be 1 foot above reach
Advanced Conditioning:
5 rounds for total working time of:
3 Muscle-Ups
Row 300m (all out – no gaming for MU)
3 Muscle-Ups
Rest 1:00 after each round.
Cool Down:
German Hang, 30 seconds
Banded Hip Extension, 1 minute per leg