For more on the Olympic Lifts (like the Jerk we are learning today) – watch the video below.[youtube=http://www.youtube.com/watch?v=rGZiGgN0EAw&feature=related]
Our greatest glory is not in never failing, but in rising up every time we fail. – Ralph Waldo Emerson
SELF MYOFASCIAL RELEASE:Foam Roll Upper Back, 2 minutes. Lax Ball Glutes, 2 minutes. Lax Ball Pecs, 2 minutes.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups (strict). Supinated Grip.
SKILL WORK: The Split Jerk
STRENGTH: Jerk from the Rack, (Push, or Split), up to a single every week. Those with testy shoulders should choose to Press or Push Press instead of Jerk. If you haven’t spent a cycle Pressing at CFCC, you should stick with the press.
The First Workout of Hail to the Queen
8 minute Cap
20 Pull ups
30 35#/53# KB Snatches (15 each arm)
40 14# Wall ball to a 8′ Target (Men, 20# to 10′ Target)
8 minute Cap
10 Modified HSPU, 1 minute Handstand Hold, or 20 Push-ups.
20 Band Pull ups
30 35# KBSwings (two handed American swings)
40 14# Wall ball to a 8′ Target (right under the yellow line)
Miller, Cassie, Record, Brandi Mae, and Tara Garlinghouse are competing in Queens this weekend at the Hail to the Queen Throwdown. If you want to come along to watch, post to comments!