Tuesday, 3 October, 2017
WARM UP – MOBILITY
Dynamic shoulder + Thoracic rotaions
Green band overhead + front rack stretch
Review split jerk receiving position then complete:
3 sets of 5: press from jerk receiving position (empty bar and/or light-moderate weight)
Review split jerks
SPLIT JERK X 2
15-17 mins to establish a heavy double split jerk
Attempt 5-6 working sets w/ ~2min rest between sets.
Complete 3 rounds for quality:
B1) 12 x Front rack barbell step ups (6/leg alternating, the box should be set so that your thigh is close to parallel. Keep movement explosive, not a max/slow weight)
B2) 8-10 – Seated single arm dumbbell press @2,1,X,1 (one side at a time, sit up right and brace midline)
B3) 15-25 GHD Sit-ups ‘or’ weighted/anchored ab-mat sit-ups.
Use remaining class time to complete, aim to rest 45-60s between movments
Crossover Symmetry “Iron Scap” or “Recovery”
Between each CS movement spend 20-30s working on handstand holds or balance progressions.