Tuesday 011916

Julia Hong with heavy Clean & Jerks for reps.
Julia Hong with heavy Clean & Jerks for reps.

We’ve been doing some form of the program for just over a year now, and have learned a lot, and have narrowed things down to what we think will be the most valuable for you guys. Basically, we’ve figured out what works and what doesn’t through a lot of trial and error. While we believe that programming is a large part of the development of an athlete, we believe that actual eyes on coaching is just as important – especially if the athlete has major movement flaws.

That being said, send your videos to us at trainirongrip@gmail.com for video analysis, and feedback. I believe that we can help far more than ever before.

BB WORK:
7X1 Mid-Hang Clean + Jerk @ 80%
(Do not go above 80%)

STRENGTH:
1a) 4X5 Strict Ring Dips –
1b) Back Squat: 4X5@75% quick up and down with no pause every set

METCON A:
20 min AMRAP of:
20 KBS (53/35)
10 KB Push Press (left) (53/35)
10 KB Push Press (right) (53/35)
500M Row

METCON B:
12 MIN EMOM:
Even: 5 Squat Snatch (145/95)
Odd: 15/12 Calories on the Assault Bike

ENDURANCE WORK:
Row Sprints
150mx8 EMOM

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