Events for November 2022

Monday, 3/14
March 13, 2016
Wednesday, 3/16
March 15, 2016

IMG_0989

Warm Up
4 Rounds of
4 Alt T Push-ups
8 Alt Samson Lunges
4 Band Scarecrow
8 Alt Dead Bugs

then,

1:30 Min Band Super Front Rack stretch

Strength – Jerk (30 Min)
Prep:
1 x 10 strict Press (w/ bar); then,
2 x 3 Push Press (working up in weight); then,
2 x 2 Power Jerk + 1 Split Jerk (working up in weight)

Work:
6 x 2 Power Jerk + 1 Split Jerk
– same weight across all 6 sets

Accessory
3 Rounds, NFT, of
10 DB Powell Raises/side
10 Half Kneeling Band Pallof Press/side
15 Tube Face Pulls

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