"Jerk and 20 Minutes"(8.23.2010)

Melissa and Brucey performing Knees to Elbows…

I. WhiteBoard Special Clinic Sign-Up:
Both Classes will run between an hour to hour and 30 minutes long. The time will be from 9:00 am to 10:30 am.

1. Pull-Up Clinic I: October 16th, 2010, 2010- 10$(8 Spots Available)
*If you are struggling with getting your first kipping pull-up or want to know the basics of how to improve on your kipping or butterfly pull-up, then this will be a must clinic to attend.*

2. Olympic Lifting Clinic I: September 26th, 2010- 15$(8 Spots Available)
*We will go over the basics of the snatch progression. The class will run one hour and 30 minutes long. We will take the progressions of the snatch and dissect them down to the basics of the lift. This class will not only improve your efficiency with your snatch technique, but it will teach you the proper and safe way to perform the lift.*

*If you are interested in any of these classes, please sign your name up on the whiteboard next to each class spot available.*
Rugged Maniac 5k Challenge:
Anyone who is interested in doing the Rugged Manic 5k Challenge, please go to Rugged Maniac website and sign up as soon as possible.
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 minutes(Bike, Aerodyne, or Row)
Squat to Samson Stretch
Butt Kicks
ITB Stretch
High Knees
Pigeon Stretch
Lateral Shuffle
Shoulder Mobility

III. Skill Transfer Exercises:(Jerk Variation)
1.Push Press Behind Neck
2.Push Jerk Behind Neck
3.Push Press in Front Rack
4.Push Jerk in Front Rack
5. Feet Positioning Drills(Hip to Shoulders, Feet Make Audible Clap)

IV. Strength and Metabolic Conditioning Workout of the Day:
A. Push Jerk(1-1-1-1-1), rest 2:00 minutes between each set
B. Ring Dips x AMRAP(-1) x 3 sets, rest 1:00 minute
Advanced: Full Range of Motion Ring Dips
Intermediate: Bar Dips
Beginner: Push-Ups or Banded Push-Ups

C. On the Minute Every Minute for 20 Minutes of:

3 Strict Pull-Ups
6 Overhead Lunges(45 lbs plate/25 lbs plate)( 3 each leg)
3 Burpees

* You will perform the prescribed amount of exercises as fast as possible. For example, if you complete all 3 movements in 45 seconds, then you will rest 15 seconds, and wait for the next minute to repeat the prescribed movements again.*

*Scaling Options for Metabolic Conditioning Workout of the Day*
Advanced: Strict Pull-Ups
Intermediate: Banded Strict Pull-Ups
Beginner: 5 Ring Row, Increase Range of Motion by being horizontal as possible

Advanced: 45 lbs/25 lbs
Intermediate: 35 lbs/15 lbs
Beginner: Dumbbell Lunges with weight at sides( 20 lb/10 lbs)

Post Weight and Time to Complete Each Round to Comments.