We will be working on the overhead barbell movements in this week’s Crush a Weakness Wednesday Class! Movements will consist of the shoulder press, push press, push jerk and split jerk. Be sure to come on by at 6:30pm on Wednesday to get in on the action!
Black: Complex #4: 1 snatch grip deadlift, 1 full snatch below the knee, 2 Overhead squats. Complete 4 total sets. Start work sets with 80% of 1 rep max full snatch and work up.
In between each set, complete an RKC plank hold for 10 seconds.
Green: Complete 10 sets of 3 explosive front squats with 50% of 1 rep max. Immediately complete 1 RKC plank hold for 10 seconds in between sets. Rest 60 seconds in between sets.
Blue: Complete 8 sets of: push the prowler (70#/40) on the high handles just down to the edge of the grass. Immediately complete 5 squat jumps for max height. 90 seconds in between sets
With a partner, complete the following while abiding by these rules:
Only 1 partner can be working on the given exercise at one time. The other partner must hold a plank until partners switch.
You and your partner can determine when you would like to switch.
The goal is to accumulate as many reps as possible throughout the 9 minutes:
From minutes 0-3, accumulate as many push-ups as possible
From minutes 3-6 accumulate as many mountain climbers as possible
From minutes 6-9 accumulate as many goblet lunges (53#/35) as possible