Friday, November 20, 2015

Check wodify for an updated holiday schedule. We will also have bring a friend & family workouts Nov. 24-26!

Ashton nailing a jerk PR!

Prehab

Keg Drill
PVC Dislocates
Groiners
Ankle Mobility

Warmup

Run 200m
:30 Cat stretch against wall
Then with empty barbell:
7 burpees over bar
7 good mornings
7 deadlifts
7 strict press
7 push press
7 split jerks

Strength

Every 90 sec for 9 mins
2 Split Jerks

Notes: Take bar from rack and build to a heavy double. Shoot for 80-90% of your 1RM. Be cautious and tight while lower bar back to shoulders and feel free to drop the bar after the second lift. Focus on getting an elbow lockout immediately by pushing yourself under the bar and bending your knees into a lunge.

Conditioning

Run 600m
21 Deadlifts (225/155)
21 Burpees over bar
Run 400m
15 Deadlifts
15 Burpees over bar
Run 200m
9 Deadlifts
9 Burpees over bar
-15 minute cap-

Cool Down

Foam Roll Lats
Cat Stretch
Pigeon Stretch
Straddle against wall