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Wed 19/12 : Christmas Timetable at SFS

By Scotty 0

Just a quick reminder that I have pinned the Christmas timetable up on the Facebook page for you all.

Warm Up (5-15 mins):
3 rounds of:
10 x Kipping Swings (focus on opening up shoulders)
10 x Sit-ups
5 x Kick up to Handstand or 2 x Wall Climbs
10 x Cossack Squats

Cossack Squat:

Then, with an empty barbell:
3 x Strict Press
3 x Behind Neck Strict Press
3 x Push Press
3 x Behind Neck Push Press
3 x Push Jerk

Strength/ Skill (15-35 mins):
Push Jerk
5 x 3

Lots of upper body strength today, starting with Push Jerk
Even though the Jerk is an overhead movement the most important part of the movement is what you are doing with your lower body
Think of your hips as the engine of this movement, they are creating all of the force and drive
Your feet must move for this movement to be effective
Dip and drive must be short and powerful: keep yourself vertical and dip only 1-2 inches
Extend hard through the barbell before jumping your feet into your squat stance and anchoring your hips back slightly
Punch hard through the ceiling to support the weight overhead

WOD (35-50 mins):
For time:
42 Dumbbell Lunges (22.5/15kg)
30 Dumbbell Lunges (22.5/15kg)
18 Dumbbell Lunges (22.5/15kg)

Time cap: 15 mins

Scaling Options:
Dumbbell Lunge: reduce DB weight, no weight
HSPU: reduce reps to 15/12/9, 12/9/6 or 9/7/5, reduce ROM (abmat), box pike HSPU, DB Press or Push Press

author: Scotty


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