Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Deliberate practice: Choose one pull-from-floor-shoulder: muscle clean, power clean, clean Choose one shoulder-to-overhead: press, push press, push jerk, split jerk Choose one hollow position exercise: bent knee hollow hold, hollow rock, tuck crunch, v-up
Two minutes of slow, deliberate, positional practice of the exercise that's just beyond your current capabilities. Three rounds.
3. "Cindy" AMRAP 20 5 Pull-ups 10 Push-ups 15 Squats
LIII: as rx'd LII: band-assisted pull-ups or ring rows (NO KIPPING ON BANDS) and push-ups on box as required. Avoid band around elbows--you'll waste too much time getting in and out of the band. One round of pull-ups, push-ups, and squats should take 30-40 seconds...scale volume accordingly. LI: 10 rounds of 3 pull-ups, 4 push-ups, and 5 squats
TONIGHT AT 7:20pm in NORTHAMPTON:
Scaled Division "Mary": 5 barbell push presses, 10 reverse lunges (alternating), 5 strict pull-ups (band-assisted if necessary).
We're grilling afterwards. If you're not competing, $5 buys a plate of grub.
AFTER PARTY AT THE DEUCE 9:30pm: