12/17/2018

12/17/2018


It was nice to see everyone at the Christmas party this weekend. It was a great time and there were some pretty good white elephant gifts. Thanks to all those who came out.

Workout of the Day:

1) Coach Led Warm-up

2) Every 45 seconds for 4:30 complete 3 Split jerks.

Notes: Work up to somewhere between 85-95% of your 3RM and use for the effort. If you do not have a 3RM then find a heavy weight and use it for the effort.

3) For time complete
1-2-3-4-5-5-4-3-2-1 reps of
Squat Cleans
Split Jerks

Notes:
1. Prescribed weight for both movements is 155/110.
2. Scale the weight as necessary but use the same weight for both movements.
3. The workout will go as follows. complete 1 Squat Clean and 1 Split Jerk. Then 2 of each, so on and so forth until all reps are completed


4) Mobility/Stretching

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