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8.9.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

3 sets of 5 push-ups, 5 air squats, 5 deadbug extensions (each side), 5 spiderman lunges (each side). Then… 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, push jerk, front squat

Mobility/Activation/Prehab: Shoulder

Strength:

Jerk or Push Press

A1.) Jerk or Push Press – 4 sets of 3 reps, then 4 sets of 2 reps, same weight across, 80-90%.

Bulgarian Split Squats

A2.) DB Split Squat – 8 sets of 5 reps, each side, same challenge with all sets.

Metcon

“Heavens to Betsy” (AMRAP – Rounds and Reps)

AMRAP in 10 min with a partner, one person working at a time

16 jerks (Health: 45lb/ Athletic*: 85lb/ Performance: 135lb) or 16 push press with dbs (20lb/35lb*/50lb)

40′ walking lunge (together)

32 American Kb swings (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 – 5 rounds, about 2.5 minutes per round. Scale Up: 105/155lb bar and 53/70lb kb.

INDY VERSION: 6 jerks, 40′ lunge, 12 kb swings, 8 min AMRAP

Coaching Tips: Plan on breaking the jerks up into small, fast, sets. Keep in mind that both partners must complete the lunges together. Keep the back flat on the kb swings, and stay near your partner for fast transitions.

CASH OUT

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP – 10 bent over db rows (two hand), 12 burpees

OR

3 sets of 12 single arm db bent over row in a super set with 15 db bench press (two hand)