* Long Sleeve T-Shirt Hoodie Order HERE

** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM

Class:

1) 20 minute EMOTM: Minutes 1-5, 30 seconds Front Rack Hold, Minutes 6-10, 3 Jerk Balance, Minutes 11-20, 2 Halting Jerks

The Front Rack Holds should be used as a way to one, warm-up your rack position, and two to work on trunk strength. These should be done Heavy, think up around your max Front Squat or heavier. For the Jerk Balance and Halting Jerks the focus should be technique and speed, not loading. If you’re feeling good build up the weight, but otherwise keep weights moderate.

2) 12 minute AMRAP:

12 Pull-ups

12 Deadlifts 155/105

12 Abmat Sit-ups

Extra Work:

3) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

4) Run: 6 x 400m

Rest 90 seconds between intervals. Goal should be fastest consistent pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments