Events for December 2022

Injury, Recovery, and Hard-Earned Lessons
July 18, 2016
Wednesday, 7/20
July 19, 2016

Warm-Up
3 Rounds
6 PVC Dislocates
6 Spider Lunge w/ reach up
6 Alt T Push-Ups
6 Quadruped Extension and Rotation /side

Strength – Power Jerk (35 min)
Prep:
1 x 10 Strict press w/bar;
2 x 3 Push press working up in weightt;
2 x 3 Power Jerk working up in weight

Work:
3-3-3-2-2-2-2*

*working up, but focus is on driving under the bar and not pressing out. Do not go up in weight if sets aren’t technically sound.

Met-Con
AMRAP in 8 Minutes
8 Single Arm DB Push Press (L)
8 Hollow Rocks
8 Single Arm DB Push Press (R)
16 Spider Planks (8/side)

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