9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

January 27, 2014

January 26, 2014

Warm Up: 2min Jump Rops, 30/30 Hang and Squat, Hip Mobility Drill,

PVCx2, 30 sec Handstand hold, 

Barbell: 10 press, 10 Push jerk, 10 Split jerk

 

Athlete

1) Every 2 min for 12 min

1 Push Press+ 2 Push Jerk+ 3 Split Jerk (from back rack)

2) 3rds

30 Double Under

30 KB Swing

10 Handstand Push Ups

 

Beginner

1) Every 2 min for 12 min

1 Strict Press+ 3 Push Press+ 3 Jerk (any style jerk)as heavy as possible, add weight each time if needed

2) 3rds

90 single under

30 Russian KB swing

15 Push Ups

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