Thursday, July 26th 2018
1. Conditioning
“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
21 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts
Athletes will begin each of the 7 rounds on a 3-minute interval. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken. If unequipped with 30# medicine balls, complete 21 repetitions with a (20/14) medicine ball.
OLY Class @ 7pm
1. Push Press+ Push Jerk+ Jerk (2+2+1) x 3
Push Jerk+ Jerk (2+1) x 2, (1+1) x 2
Jerk x 1 x 3 sets
*move up in weight through the course of the sets.
2. Muscle Clean: 3×5
3. Clean lift off to below the knee+ clean from below the knee+ Clean + Jerk: (2+1+1+1) x 5 sets
4. Slow Clean Deadlift at 2” deficit: 3×5 @ 95-100% of best clean. No straps and no hook grip
5. 3 sets:
1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps
*do a one arm strict press at the top of the sit up
Barbell curls x 10
Reverse Hyper x 10. Pause at the top for 3 seconds and squeeze glutes.