THURSDAY 170914

“Super Set Strength Day”

Split Jerk 3,3,3,3,3 Repetitions (Use Rack – Tempo Training – Super Slow Descent)

Rest as needed then,

For Time:

10 Hang Power Cleans
1 Push Jerk
9 Hang Power Cleans
2 Push Jerks
8 Hang Power Cleans
3 Push Jerks
7 Hang Power Cleans
4 Push Jerks
6 Hang Power Cleans
4 Push Jerks
5 Hang Power Cleans
5 Push Jerks
4 Hang Power Cleans
6 Push Jerks
3 Hang Power Cleans
7 Push Jerks
3 Hang Power Cleans
8 Push Jerks
2 Hang Power Cleans
9 Push Jerks
1 Hang Power Clean
10 Push Jerks

Note: Today we are combining Olympic lifting (the Split Jerk) with the tempo training methodology for the shoulder press. The tempo is a three second descent after the barbell has been Jerked overhead. This combination “overloads” the descending press for increased strength, and fatigues the shoulder for exacting Jerk technique. Pure awesomeness. Prescribed weight for the Hang Clean and Push Jerk timed complex is 95lb. for men and 65lb. for women. Compare todays effort to August 17, 2017.

Greg Amundson and Firebreather Fitness overlooking Avaya Stadium

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana – (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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