This Sunday, Join Performance360 Head Coach, competitive weightlifter, and Level 2 USA Weight coach Julianne Russell, as she spends 90 minutes coaching the Jerk.
Sunday, February 25th.
P360 Crown Point
$20 for Members, $30 for Non-Members
Athletes will develop a better understanding of overhead positioning, technique to improve the speed and power of the lift, and drill work to lead up to stronger, healthier, bigger overhead totals. Complete with progressions for wherever you are along the curve.
First, for 5′. 5 Squat Jumps 5 High Plank Shoulder Taps 5 V-Ups — Then, for 15 Minutes 10 Ring Rows 10 BW Side Lunges – 5 Pull-Ups 5 Split Lunge Jumps 5 Push-Ups (x2) – 5/s RDL Power Jumps — Then, for 7 Minutes. w/ a Partner A: Skater Burpees B: 100m Run — Finish: 300 OH Plate Flutter Kicks
Phase 1 Progressions:
Pull Ups →Supine Rows
OLYMPIC WEIGHTLIFTING: 6p
Technique: 3×3 Hip Snatches @ 30-40% (x4) —- Primary Lift: 1 x (1+1) Power Snatch + Snatch @ 70-85% (x5) —- Then, for strength: 3 x 4 High Bar Back Squats
SHRED: 12 pm
First, for 6’ 5/s Lateral Plate Hops 6 Plate GTOs 20 Weighted Flutter Kicks 8 Plate Glute Bridges —
Then, 2×10’ AMRAP 7 DB Push Press 7 DB Burpees 100m Run 6 Goblet Squats 6 Rotational KB Deadlifts 100m Row 5 MB Slams 5 MB Push-Ups 100m Run —
Finisher, w/ a Partner A: 10 Calorie Row B: Max Hell Trots (x3)
KETTLEBELL CORE: 5:30p
15 min E.M.O.M. A: 4 Double KB Clean>Rev Lunge L/R
B: 4/s Bear Stance DB Rear Delt Raise
C: 4/s Banded ½ Kneeling Chop —
Then, 3 1-Arm Swing R>RKB Swing>1-Arm Swing L
10 Explosive High Knees + Up Down (x3)
4/s Split Stance KB Press
4/s MB Roll Outs
100m Run (x20′)
First, for Structure. 8/s KB Bulgarian Split Squat 12 DB Floor Press 8 Paused Ring Rows 20 minutes to complete 4 rounds — Then, for Conditioning. 8 Squatting Waves 60 Mountain Climbers 3/s Heavy Goblet Curtsy Lunges 5/s KB Archer Rows 100m Run (x14 Min)