jonesJones.

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

1. Strength Cycle Week 3, Day A4: Back squat 3 x 5. Add 10/5lbs to last Thursday's weight. Press 3 x 5. Add 5/2.5lbs to last Thursday's weight.

2. Technique review: positions of the clean. Floor, hang, extend, pockets, jumpshrug, scarecrow, rack. (5 min)

2. "Elizabeth" Level III: 21-15-9 reps for time of squat cleans 135/95lbs and ring dips. Penalty of 1 burpee for every second over 9 minutes.

Level II: AMRAP 3 cleans. If you get to 21 before time is up, move on to... AMRAP 3 ring dips. If you get to 21 before time is up, move on to... AMRAP 2 cleans. If you get to 15 before time is up, move on to... AMRAP 2 ring dips. If you get to 15 before time is up, move on to... AMRAP 1 cleans. If you get to 9 before time is up, move on to... AMRAP 1 ring dips. If you get to 9 before time is up, you're done!

"Elizabeth" calls for full cleans. If your cleans are still developing, use muscle- or power cleans with a front squat. For load, err on the side of conservative. Think light and fast. Record time to completion, or total cleans/total dips.

Level I: 3 x 5 cleans, 3x 5 dips, 2 x 5 clean, 2 x 5 dips, 1 x 3 clean, 1 x 2 cleans, 1 x 5 dips. Rest 30-60s between sets.

Have fun!

COMING UP! 140422_ Goal Seminar_thumb Click jpeg for full size image