Split Jerk- Olympian Style

 

NO FRIDAY NIGHT CLASSES at either location. Our coaches will be attending our Holiday Celebration

SATURDAY – Open Gym 9:30am

FOLLOWED BY

PALEO POTLUCK – 11:00am – Bring a dish to share and recipes

SUNDAY – Re-Flex with Coach Stacey – 9:00am – Holly Jolly peeps – its worth 2pts

OLYSTRONG – Ursula starts her  new 8-week course next Monday at 4:30am. We have 1 open slotREGISTER HERE!

FREE Paleo  Talk Tuesday – next Tuesday night at 7pm at the 609 Box

Check out 2 time Olympian Chad Vaughn’s techniques for split jerk foot position.  Pretty cool.

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Friday
dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

You can ham drill for dynamic movement prep it combines several of those movements.

Strength
Split jerks
2-2-2-2

WOD
10 rounds for time  of
15  wall ball
10 power cleans (115, 75)

Mad mobi
Knee on the wall
100 frog legs
Press ups
Roll quads w bb

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