Events for December 2022

May 10, 2013
May 12, 2013
Sunday, 5/12/13

Warm-Up:
2 x 30 Split Jacks, 10 Alt Lunge & Twist, 10 Bird Dog Push-Ups (5/side),
10 Spider Lunges, 10 Superman;

then,

2 x 20sec Samson Stretch/side + 30sec Band Lat/Tri Stretch

Skill:
Split Jerk Review

Basics Group

Prep Sets: 4 x 1 Hang Power Hi-Pull + 1 Hang Power Clean + 1 Power Jerk + 1 Split Jerk
Work Sets: 8 x 1 Power Clean + Split Jerk

Intermediate/Advanced Groups

Prep Sets: 3 x 1 Pause Extension + 1 Hang Power Clean + Power Jerk + 1 Split Jerk
Work Sets: 6 x 1 + 1 + 1 Power Clean + Pause Front Squat + Split Jerk
– no more than 75%
– pause for 1-one-thousand count at the bottom of the front squat

Strength:
4 x 3 Front Squats at 90% of last week’s final 3 rep (or 85% of your 1RM)

Mob:
(1) Pigeon on the boxes;
(2) Wall Split; and,
(3) Keg Stretch

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