Just a reminder to everyone, we will not be open this Saturday as we will be at the Dell’ Osso Farms mud run in Lathrop. We will however be having two training sessions on location, the first will start at 9Am and then another at 11AM. If you are going to be at the farm stop by and get a workout in.
Today’s metcon has an exercise I often use during warm ups especially when I am teaching Krav Maga. I had a Karate teacher that used to have us do these for at least two minutes straight before class, everyone used to hate that part of warm up. If you are doing them properly two minutes is tough. The biggest mistake people make while performing the mountain climber is the biggest mistake people make with just about every other exercise, range of motion. Most people will take these little baby steps with their feet barely moving them six inches, Fail. You have got to move your feet and your leg has got to come past the 90deg position bringing your knee all the way to your chest. Done this way at high speed and you will reap the proper benefit from the exercise.
find a one rep max
5 Rounds Of:
1 Strict Press
2 Push Press use 65% of your 1 RM push press weight
3 Push Jerk
30 Mountain Climbers
20 Sit Ups