Our Thanksgiving Schedule is as follows:
- Wednesday, November 23rd is a normal schedule.
- Thursday, November 24th there is ONE Class at 0900.
- Friday, November 25th we will have class at 0900 and open gym from 1000-1200.
- Saturday, November 26th normal schedule resumes.
Strength
1A) Push Jerk
Performance:
- 3 Rep Max
Fitness:
- 5 x 2-4 reps
1B) Single Arm Dumbbell Row
- 3 x 10
*Alternate between push jerk and dumbbell rows once you get to the heavier sets of push jerks.*
Conditioning
Every minute, on the minute, for 15:00:
- Push Jerk x 5 @ 50-60% of today’s heaviest
- Chest to Bar Pull Up x 5
- Power Clean x 5 @ same weight as push jerk
*Pull ups and power cleans should not be the difficult part of this workout.*
Optional Independent Work
3 Sets:
- Dumbbell Press x 10
- Strict Chest to Bar Pull Ups x 4-6
- Dumbbell External Rotation x 10