Deep Comp- 1/26/16
Yoga opportunity for free.99 Thursday at noon! Text me or Eric for more details!
I. Goat Warm-Up
3 Rounds
16 Calorie Row (comfortable pace)
8 GH Raise
2 Skin the Cats (Slow)
II. Technique
On Toes Jerk Balance
3 x 5
Using an empty barbell, start with the bar elevated to eye level, rise to your toes and pause for a second, then drive with the arms and move the feet into your split position.
III. Weightlifting
A. Behind Neck Jerk
4 x 3
80-85%
*Use blocks, drop every rep to blocks.
**Rest no more than 2 minutes between sets.
B. Dip Pausing Jerk Drive (2s Pause)
3 x 3 100-102%
*Rest 60s
IV. Conditioning
EMOM 18
15 Wallball and 3 Burpees
5/4 Calorie Bike and 10 C2B
10 KBs 70/53#
Rest 5 Minutes
Repeat
- Just like the last two weeks, optional ME KBs for extra reps on the second EMOM.