07.26.18

Warmup
High Knees down/back
10 Leg Kicks/side (forward to behind)
Butt Kicks down/back
10 Leg Kicks/side (side to side)
Alternating Sumo down/back
10 Single Leg Glute Hip Bridges/side
10 Shuttle Sprints
Mobility
15 Mini Band Wall Slides
15 Mini Band Scapular Activation Presses
10 Mini Band External Rotations with palms up and 10 with palms down
5 Mini Band Shoulder Oscillation Raises with palms facing in and 5 with palms facing out.
Skill
Review the Strict Press, Push Press and Push Jerk and the difference between each.
Discuss common faults in pressing movements and their fixes.
Then EMOM x 5 with an unloaded or lightly loaded bar:
20-30 Seconds of Push Jerks at an easy pace
Strength
Every other minute for 11 min – Push Jerks
Perform in descending sets – reps go down, weight climbs up
14-12-10-8-6-4-2
at 0 – 14 reps
at 1:30 – 12 reps
at 3:00 – 10 reps… and so on
Metcon
For time, under a 20 min cap
Break up reps and order however you want
100 Pull ups
80 Box Jumps
60 Alternating DB Snatch (30/side)
40 Push-ups
20 Hang Power Cleans
P – C2B, 24”/20”, 50/35, Hand Release, 135/95
L – Pull-up, 24”/20”,35/25, 115/75
F – Ring Rows, 20”/16”, 25/15, Modified Push Up, 95/65
Cashout
Bike an easy 2 miles
Then, Barbell Calves Smash – 1 min/side
Barbell Quad Smash – 1 min/side