312.566.7201

Jerk work 20:00

*all work is sub-maximal to be done with empty bar to a load no more than 60%, repetitions kept to a minimum.

lockout/ foot work/ recovery

  • power jerk behind neck
  • drop jerk
  • jerk balance

 

Bench Press work 10:00

*all work is sub-maximal to be done with empty bar to a load no more than 60%, repetitions kept to a minimum.

Maintaining postion
  • lift-off
  • bar path
Tempo Bench
  • control to chest
  • tight pause
  • speed to the top
  • maintain position

 

Tempo Conditioning 10:00

5 rounds (2:00 clock)

  • 10 pull-up + 15 push-up + 20 air-squat
  • sprint 20m between each exercise

* this is not as fast as possible, your goal is to move at a continuous and deliberate pace building consistency and tempo round to round.

 

Mobility 20:00

Overhead Pressing

  • use your toolbox to your advantage
  • mobility poster can be a guide
  • Coach will be assisting