I. Dynamic Movement Warm-Up(5 to 7 Minutes before Class Time):
3 Rounds of:
Row 250 m
Push Press x 10 reps(45 lbs/33 lbs)
Strict Push-Ups x 10 reps
Strict Pull-Ups x 5 reps
II. Mobilization Piece Warm-Up:
1. Squat Test- Stay in Bottom Squat Position for 5 Minutes( Feet Pointed Straight Ahead)
2. 3 Way Shoulder Stretch- 1 Minute Each Position- Push Press and Overhead Mobilization
3. Banded Hamstring Stretch- 2 Minutes each Leg- Rowing Mobilization
III. Strength and Conditioning Workouts of the Day:
A. Push Press on the Minute x 10 Minutes x 2 Reps
*Compare to April 27th, 2011*
*Sets Across, Go up 5 lbs from date above*
*Stay at same weight for 10 Minutes*
*Warm-Up with at least 3 Sets before start of Workout*
B. “Jacked Up Jackie”(3 Rounds for time of):
Row 500 m
Burpee Pull-Ups x 10 reps
Thrusters x 10 reps
*Level 1*
Burpee Touch Bar x 10 reps and Thrusters @ 95/65
*Level 2*
Burpee Pull-ups x 10 reps and Thrusters @ 115/80
*Level 3*
Burpee Pull-Ups x 10 reps and Thrusters @ 135/95
Post Weights Used and Time to Complete to Comments.