Wednesday July 29th “Breaking Dawn”
Wednesday July 29th, 2015
Mobility: Shoulder Mobility
Skill Practice Warm Up: Review Push Jerk points of performance
Strength: Thruster: 7 sets of 2 reps on 2 minutes rest (racks ok)
Metabolic Conditioning: “Breaking Dawn” – 4 rounds;
In Two Minutes:
5 ‘Heavy’ Jerks (Performance: 155lbs, Athletic*: 95lbs, Health: 55lbs)
10 ‘High’ Box Jumps (Performance: 30in, Athletic*: 24in, Health: 20in)
Then max repetitions of bar facing burpee.
Rest 2 Minutes.
Coaching Tips: Make sure to actually Jerk the weight overhead, don’t muscle it up with a push press, feel free to do split jerks if needed. Make sure to step down off the box after each jump, no one should be rebounding these, the risk vs reward is not worth rupturing your achilles.
Optional ‘Cash Out’: 30 GHD Sit-ups