Workout of the Day
Clean + Hang Clean + Push Jerk + Jerk -MTR- 5×1+1+1+1/
5 minute transition
In 15min AMRAP of:
5 Box Jump Overs (24/20″)
10 Alternating Single Leg Squat
15 Toes to Bars
*Score reps. 30 reps a round.
Skills Class–Tuesday will be at 7am and Thursday will be at 5pm. Both classes will go over the same thing, so if you can’t make one time, hopefully you can make the other. This week’s classes will be on ROWING. You think you know how… but you probably don’t… no offense 😉 To reserve your spot, you must register ahead of time through Zen Planner by clicking on the “Class Registration” tab on the website.
Read—A Winning Mentality, by Natalie Hanson.
Watch—Sub 3 Minutes with Elizabeth Akinwale.
Eat—Garlic and Rosemary Chicken, from Donal Skehan.
Buy—Regional Tickets. The So Cal Regional is going down May 23-25th at the Del Mar Fairgrounds. Come support our individuals and team… we need you!!
Muscle Clean 1×3/35% 1×3/50%, 1×3/60%, 1×3/70%, 1×3/75%
Clean+Jerk -MTR- 2×3-2×2-2×1-1-1-1-1
Low Clean Pull 1×3/35% 1×3/60% 1×3/70% 1×3/75% 1×3/80%
Scap Pull Ups 3×15
Scap Push Ups 3×15
Monkey Touches 3x2ea
Pick Rock 3-4×2-3ea
Kick-up 3-5×2-3 for 1-3sec
Extended Body Position (1ft, 2ft, & 3ft) w/ kiss kick-up 2x2ea
Handstand Body Line Rock on Wall 2-4×2-3ea
Handstand Walk As Fare As Possible
b1. GHD Sit Up 10
b2. Full GHD 10
b3. GHD Obliques 10ea
C) 2-5 exercise
Sword Punches (2-second pause) 3×20
4-way Iso Shoulder 3x30sec
mid & high band trap squeezes 3x20ea
Scap Ball OH Bounce 3×20
Supine Straight are IR/ER (with KB) 3x10ea
or SJ or Jobes