September 30 2015

“The Pushup”

Lets make sure that we are doing our pushups from our toes. No more pushups from the knees. Even during warmups. You may also work on your pushups after class;) Please use a band or two if you need them.

Fitness:

Lifting Technique
Deadlift
PC
Clean
+
5 sets
10 Calorie Row AFAP
10 Russian KBS
1 Sled Push AFAP

Competition:

A. Clean & Jerks 40%x 3, 50% x 3, 60% x 3, 75% x 3 x 2 (2 sets of 3),80% x 2, 85% 2 x 1(2 sets of 1 rep)
B. Front Squat 5RM x 1 sec pause,
C. Take 15% of A, x AMRAP paused for 1 sec
+
Females
4 sets
10 Face Pulls
10 Bent Over Row with fat bar
12 SA DB Bicep Curls (12 per arm)

Males
4 sets
2-3 MU + 3 dips
OH Yoke walk 100′