Concentrate hard on your quality of movement. Always strive to move well and with virtuosity.

Remember: "practice makes perfect, and perfect practice makes permanent".

As always please listen to your body. If it ain't on, it ain't on!! rest and mobilise!

Not long till All-Stars !!!!

 

Wednesday 20th August

  A): Split Jerk, 7 x 2 (Building load. Use the blocks) (Note: Take 3 sets to warm up (starting with bar only!, then 40%, then 50% Get used to driving yourself under the bar. You have the blocks to help out so the confidence should grow with more and more practice Try to land your foot on the ball of the foot, heel turned out. And remember the recovery is bring your front back halfway, then bring the rear foot forward halfway and keep on edging in that fashion until you've safely stood the weight up & presented for 1-2 seconds).   B): Ring Dips, 20 Reps for Quality & Strength. Time cap of 8 mins. (Note: Strength building is the focus here. Spread the reps out wisely across the 8 mins if you think you will blow out on them. If in a band pick a colour where you may only get 2-3 reps at time. If you are a whizz at these try adding weight to it. a vest or a DB between the legs).   C):  15-20 Minutes of good quality MOBILITY ! Pick the two most troublesome areas to you and get after them! Spend at least 10 mins on each.    

Please respect all movements and do them to the best of your ability. Swallow your pride, if you cannot do a move because its too heavy then lighten the load! If you cannot get the technique right then either grab a coach or call it a day there.

Enjoy!