
Programming Preview: Week of 12/9
December 8, 2019
Tuesday, 12/10
December 9, 2019Warm Up
3 Rounds
6 Spider lunge w/ reach up
6 Hanging Scap Retractions
6 Squat to Bootstrappers
6 Jump Squats
Strength
Jerk Complex (25 Min)
Prep:
1×5 Strict Press w/bar
1×2 Push Press+ 2 Power Jerk
2×2 Push Press+ 1 Power Jerk+1 Split Jerk
Work:
6×1 Push Press+1 Power Jerk+1 Split Jerk
Work up in weight as long as technique holds out
Met Con
3 Rounds for time (12 Min Cap)
20 DB Push Press (switch hands every 5 reps)
15 Toes to Bar
20 Push ups
5 Bar Muscle Ups