November 30, 2012

Split Jerk- Olympian Style


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

SATURDAY – Open Gym 9:30am


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.

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
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

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

Split jerks

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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