**REMINDER** CLOSED MEMORIAL DAY
MONDAY 21 MAY 2018
Push Jerk 1RM
- 15min to build to a heavy single for the day.
- NO SPLIT JERKS!
Warm-Up sets: These percentages are approximate/guidance only.
Running Clock: 0:00-15:00
0:00 8 reps at 30-50%
2:00 5 reps at 60-65%
4:00 3 reps at 70-75%
7:00 1 rep at 80-85%
10:00 1 rep at 90-95%
10:00- 15:00 MAX OUT
- The last 5min is yours to find a 1 rep max at 100%+
- On maximal lifts rest should be at a minimal 3min no more than 5min.
“DOUBLE CROSSED”
10-8-6-4-2:
Power Clean and Jerks (135/95)
**50 Double-Unders after each round
OPEN – as written
PERFORMANCE – 115/80, 30 Double-Unders after each round
FITNESS – 75/55, 60 Singles after each round
AFTER CLASS GYMNASTICS
STRICT GYMNASTICS
Gymnastic Strengthening (A)
30 Wall Walks (Video)
Not for time, but for quality. Move with a purpose, but not to the intensity where we loose mechanics.
Gymnastic Strengthening (B)
4 Giant Sets:
10 Horizontal Ring Rows (Video)
:10-:20s Ring Support Hold (Video)
Not looking to hold the support on the rings to failure, but rather to a challenging degree. Use band assistance as required to ensure we can accomplish at a minimum 10s per set. Rest as needed between sets, but aim to keep it below 90 seconds.
Neither parts are for score or time, but for quality.