Wednesday, August 5, 2015

Hiyoooo!

So we are in for quite the time tomorrow. A bit of a chance to retest a strength bit going on in the middle of summer and a nice easy mover and shaker to keep your body well rested during the week.

Remember we have yoga class on Wednesday night at 730! Be there.

Strength

Thruster + Push Press + Push Jerk + Split Jerk

When I first programmed this a few months ago I stole it from crossfit.com because it was a beautiful little complex. I had initially programmed the last three movements from the rack, but thought this is soooooo nice why not test it again. The bar starts from the ground and is brought to overhead in one movement through a front squat and then pressed overhead three times after that. The press and the thruster will be the limiting factors so move fast through the hips on those two movements. You will have 20 minutes to work on this complex. 

Conditioning

2 rounds NOT FOR TIME

  • 20 strict situps
  • 20cal row
  • 20sec deadlift hold (heavy)
  • 200m run
  • 20sec active hang hold

This is another one to keep us moving, but also keep us safe through the week so we are not destroying our bodies day after day. Hit it hard, but move at a conversational pace. 

- Team 782