04.05.2016

ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Push/Split Jerk
Warm-up with 3-5 sets of 3 reps each, increasing in weight until prepared for the following percentage based working sets.

Push/Split Jerk 3-3-3 @80% of 1RM

Notes: Regarding the warm-up sets and reps, athletes should apply effort towards technique refinement while they are moving through a warm-up weight range representing loads at 40-70% of their Push Jerk or Split Jerk single repetition maximum (1RM). This means a hypothetical athlete would hit sets of 3×40%, 3×50%, 3×60%, and 3×70% before moving into their three sets of three reps each working at 80%. A calculated and incremental warm-up means a better performance at working sets. Get some, freaks.

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“A Primer”
Complete for time
Row 750m
35 x Push-ups (Strict)
35 x KB Swings (32/24kg)
Row 500m
20 x Push-ups (Strict)
20 x KB Swings (32/24kg)
Row 250m
15 x Push-ups (Strict)
15 x KB Swings (32/24kg)

Notes: There will be a heavy emphasis today on proper Push-up execution and core involvement during the Met.Con., this is part of an effort to establish a strong base for Push-ups in light of the impending physical demands Memorial Day “Murph” will require. KB Swing’s are American style, the weights included are a guideline to strive towards, scaling is universal and should represent working weights that challenge the athlete but are not beyond the scope of their current abilities. Safety first, then embrace the haze.

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Skill Development
I. Pistols and related Mobility:
3 sets of 5 pistols, each leg, scaled as necessary
Then…
Mobility addressing execution of the Pistol via selecting 2-3 Lower Body Mobility Drills (ankle, IT band, etc.) from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Then…
Retest
3 sets of 5 pistols, each leg, scaled as necessary.