Wednesday, 4-17-13

NO EIGHT OR NINE AM CLASSES TOMORROW WEDNESDAY 11-16-11 10 Things you can do to improve your Clean & Jerk 1 – Shoulders hips and bar move off the ground together 2 – Activate Lats 3 – Shift to heels immediately from floor 4 – Jump hard 5 – Hips must move…fast, aggressively, rapid…um…..not slow,…

Single Leg RDL 2×10 each leg 3 RFT: 10 Muscle ups 5 Squat Cleans, 225/165 (supposed to be heavy singles so scale accordingly) rest 4 min 3 RFT: 500m Row 10 Deadlifts, 315/225 10 Box Jump overs, 24″/20″ 12min cap for each WOD.

Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.

  WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM.  IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. STRENGTH: 10 MIN EMOM MIN 1: FRONT SQUATS x 3 REPS @ 80-90% MIN 2: MAX UNBROKEN…

Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill -E.M.O.M. 8 Minutes 2 Back Squats 225/155 5 Strict Pull-ups 30 Front Rack Lunges – 125/85 30 Power Cleans –125/85 30 Overhead Squats – 125/85 50 Kettlebell Swings – 53/35

Strength/Skill – Floor Press 4×5 3 R.F.T. 5 – Hang Squat Clean Thrusters 135/95 15 – Deadlifts – 135/95 25- Lateral Bar Hops ONE BAR ONE WEIGHT