Wednesday, December 20, 2023

5:45pm Jump Rope and Toes to Bar Skills Clinic
Topics covered:
– Jump Rope sizing
– Crossover Single Under and Double Under drills
– Types of gymnastics grips
– Toes to Bar progressions

Strength
Every 2:30, 6 Sets
1-3) 1 Squat Clean + 1 High Hang Power Clean + 1 Push Jerk (70-75% of 1RM CJ)
4-6) 1 Squat Clean + 1 Hang Power Clean + 1 Push Jerk (75-80%)
*Hold onto bar between reps

Conditioning
For Time
25 Wall Balls (20/14)
10 Front Squats (185/125) (FX: 155/105) (RX+: 225/155)
25 Wall Balls (20/14)
10 Power Cleans (185/125) (FX: 155/105) (RX+: 225/155)
25 Wall Balls (20/14)
10 Shoulder to Overhead (185/125) (FX: 155/105) (RX+: 225/155)
*12:00 Cap