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21
Dec

151221 Competition

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DECEMBER 21, 2015 – COMPETITION

*Program Note – Today is a little lighter, because based on a lot of athletes’ travel schedules, I figured we better get after the annual 12 Days of Christmas workout tomorrow! Invite some friends to play along, and have some fun with it!

A.
Three sets of:
Jerk Balance x 3 reps

Don’t worry about weight, just focus on mechanics.

B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Snatch + Snatch from Below the Knee
(pause for one second at the mid-thigh, and one second below the knee before each lift)
Build over the course of the six sets, but the focus should be on perfect mechanics.

C.
Every minute, on the minute, for 15 minutes:
Minute 1 – 30 Double-Unders + 3 Bar Muscle-Ups
Minute 2 – Ring Push Ups x 10-15 reps @ 1111
Minute 3 – Toes to Bar x 10 reps

D.
Run for 15-20 minutes – speed based on feel, if you feel good, push the pedal, otherwise just enjoy some fresh air

 

Scheduling Note:

There will be a service at 5 pm on Tuesday, December 22nd to celebrate the life Stephen Andrew Henry. It will be held at Greater Chicago Church located at 705 W. Jackson Blvd, Oak Park, IL. It is open to everyone and there will be a catered reception immediately following at Fitzgerald’s on Roosevelt in Berwyn.

Tuesday evening’s 5:00PM and 6:00PM classes are canceled so those that choose can attend the service. There will be a 7:00PM class.

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