aandiass Andi kicking it with her Mona Lisa U.S.A. kettlebell shirt!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work

 

1. Technique review: 3 positions of the press, 4 positions of the push press, 5 positions of the push jerk

 

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks.

3. Overhead Complex

  • Press 1-1-1-1-1

  • Push press 1-1-1-1-1

  • Push jerk 1-1-1-1-1

 

Go up in weight every set. Start each new movement with the heaviest rep of the last. If you shouldn't push jerk, work up to your heaviest push press, then take 85% of that number and do five more reps. How do you know if you should push jerk? If you don't have the shoulder flexibility to do a clean grip, partial overhead squat, don't push jerk. (20 minutes)

 

4. "Engine, Engine"

How far can you get in ten minutes with this complex?

  • 1 Muscle clean

  • 1 Front squat

  • 1 Press

  • 1 Strict toes-to-bar or knees-to-elbows

  • 2 Muscle cleans

  • 2 Front squats

  • 2 Press

  • 2 Strict toes-to-bar or knees-to-elbows

  • 3 Muscle cleans

  • 3 Front squats

  • 3 Press

  • 3 Strict toes-to-bar or knees-to-elbows

Etc...

Use 50% of your heaviest push jerk or push press. Score is total reps.

LIII: 135/95 #

LII: 95/65#, scale T2B as necessary

LI: 5 rounds NFT: 5 MC, 5 FS, 5 P, 5 hanging knee raises. Weight as appropriate. If you are still working on mobility for the rack position in the barbell front squat:

5 rounds NFT: 5 Goblet Squats, 5 MC, 5 P, 5 hanging knee raises.

Have fun!