4/9/2012

Main Group

Warmup:
400m easy row
General Dynamic
Kipping Pullup Work

Strength:
3 rep max Push Press

WOD:
21-15-9
Pullups (scale will be chest-to-bar body rows, see video)
Push Press (if doing body rows, use the same barbell)
Box Jumps (stand all the way up in full control at the top, step down)

Notes:
-If you scale down the pullups, make sure they are still challenging!
-Drive thru your heels and get a big jump on the push press!
-Remember! When lowering the bar on Push Press, pull it back behind your collar bone and WORK TO KEEP THOSE ELBOWS POINTING FORWARD
-On the box jumps, jump and land with feet straight forward and knees out



Tyler's Group


Strength:
HighBar Back Squat 2 Rep Max in flat shoes (Not Oly shoes)

WOD:
5 rounds:
9 Rack Thrusters 95#
20 Double Unders
7 WeightVest Pullups 20#

Will and Nick's Olympic Lifting Group


See Mike's Gym website