Friday, March 21
We're so engaged in doing things to achieve purposes of outer value that we forget the inner value, the rapture that is associated with being alive, is what it is all about.
Announcements:
Last Sunday’s class was a hit! We’ll keep that going for now. Coach Meg will be leading this Sunday’s class. 9:30am!
Warm-up
3 minutes of biking, rowing or jogging (roughly 60% effort)
10 x Shoulder Press with empty bar (45/35) (see video below)
2 minutes of biking, rowing or jogging (roughly 70% effort)
10 X Push Press w/ empty bar
1 minute of biking, rowing or jogging (roughly 80% effort)
10 x Push Jerk w/ empty bar
Strength/Skill
Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Rest 2-4 minutes between sets.
Movement Demos
Split Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Rest 2-4 minutes between sets.
Movement Demos
WOD
For time:
2 rounds of:
18 Dumbbell Push Press, pick load
12/8 Air Bike Calories
-- then --
Rest 4 mins
-- then --
2 rounds of:
15 Dumbbell Push Press, pick load
12/8 Air Bike Calories
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.