Tuesday 5/21/13

knee pain 2

Our class names are changing. Our new class “Health” will be renamed “fitness”. Our “fitness” class will become the “sport” class.

FITNESS (was “health”)
A. Weighted pull up; 2, 2, 2, 1, 1, 1; rest 2 min
B. Amrap sets of 3 unbroken strict pull ups in 3 min; rest 3 min x2
C. Strict toes to bar; amrap unbroken x3; rest 2 min
D. Side planks; AMSAP unbroken x3/side; full recovery bw sides

SPORT (was “fitness”)
A. Push jerk; build to a 3rm
B1. Weighted dip; 4-6×5; rest 2 min
B2. weighted chin up; 3-4×5; rest 2 min
C. Amrap unbroken strict hspu; rest 30 sec x10
+
5 rounds for time:
10 unbroken knees to elbow
10 box jumps 30/24″ (step down)

W. PERFORMANCE
A1. Front squat 5×5; rest 10 seconds
A2. Back squat; 5×10; rest 10 seconds
A3. Barbell walking lunges 5×24; rest 3 min
B. Side plank; amsap x3/side; rest 1 min bw sides
+
30 perfect heavy TGU NOT for time

PERFORMANCE
A. Three sets, not for time, of:
Rope Climbs x 3-4 ascents
Strict Handstand Push-Ups x 6-18 reps
L-Sit x 30-45 seconds
B. Split Jerk
Take 15-20 minutes to build to a heavy Split Jerk.
C. Five sets for times of:
Row 250 Meters
155lb. Shoulder to Overhead x 10 reps
Burpees Over the Barbell x 20 reps
Rest 3 minutes

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