Events for December 2022

Monday, 11/14
November 13, 2016
Wednesday, 11/16
November 15, 2016

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

then,

1 Minute Standing Band Lat/Tri stretch/side

Strength – Power Jerk (30 min)
Prep:
1 x 10 Strict press w/bar;
2 x 3 Push press working up in weight;
2 x 2 Power Jerk working up in weight

Work:
2-2-2-1-1-1-1

Met-Con
6min Ladder, working as far as possible:
+1 DB Push Press Left
+1 DB Push Press Right
+2 Ab Mat Sit Ups

– 1 PP left, 1 PP right, 2 Sit Ups, 2 PP left, 2 PP right, 4 Sit Ups, 3 PP left etc.

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