Thursday, 2/2/12

1 Feb

SELF MYOFASCIAL RELEASE: Foam Roll Upper Back, 2 minutes. Lax Ball Glutes, 2 minutes. Lax Ball Pecs, 2 minutes.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups (strict). Supinated Grip.
SKILL WORK: The Split Jerk
STRENGTH: Jerk from the Rack, (Push, or Split), up to a single every week. Those with testy shoulders should choose to Press or Push Press instead of Jerk. If you haven’t spent a cycle Pressing at CFCC, you should stick with the press.
METABOLIC CONDITIONING: Using 75% of your jerk, complete: 4 rounds for time of: 8 Push Presses, 8 Toes to Bar, 4 Single Leg Squats Each Leg (8 Total Reps).

*Bars must be taken from the floor – if you can’t confidently clean your bar, you can’t use that heavy of a weight for the metcon.


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