amichelerest Michelle catching her breath between reps.

 

 

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

 

1.Technique review: The push jerk and the split jerk (5 min)

2. Five minutes deliberate practice of the Push Jerk/ Split Jerk. Emphasize proper footwork, precision and balance. (5 min) 3. Jerk

  • 3-3-3-3-3-3-3

Seven sets to work up to your best triple of the day from the rack.

LIII : Split Jerk. LII: Push Jerk. If you’re not cleared to push jerk, push press. LI: Push Press (15 min) 4. Technique review: building the handstand push-up. (5 min) 5. Five minutes to find the Push Away from Object (inverted, dynamic) exercise appropriate to your level of development. (5 min) 6.”Diane” 21-15-9 reps for time of:

  • Deadlifts
  • Headstand Push-ups

LIII: Your goal is to get 45 deadlifts and 45 handstand push-ups in under 6 minutes. Deadlifts @ 225/155lbs, HSPU to floor level. If you have completed Diane RXds many times, do Strict HSPUs today. LII: deadlifts @ 60% of today's 1RM (up to 225/155lbs). Headstand push-ups to no more than one Abmat--otherwise use some version of the pike press. Structured as follows: AMRAP :75 deadlifts. If you get to 21 before time is up, move on to... AMRAP :75s HSPU. If you get to 21 before time is up, move on to... AMRAP :60s deadlifts. If you get to 15 before time is up, move on to... AMRAP :60s HSPU. If you get to 15 before time is up, move on to... AMRAP :45s deadlifts. If you get to 9 before time is up, move on to... AMRAP :45s HSPU. If you get to 9 before time is up, you're done. Level I: six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.

7. With time remaining Review the January Mobilizations:

  • Shoulder Rotation Smash and Floss p. 312
  • Forearm Extensor Smash (Option 2) p. 345
  • Side Hip Smash p. 370
  • Lacrosse Ball Shin Smash p. 420

Have fun!