Welcome to a new week! As you push your limits in the gym, remember that the habits you create here extend far beyond these walls. The dedication you show to each workout can inspire discipline in every aspect of your life. By staying consistent with your training, you build resilience and strength not just physically, but mentally too.
Remember to hydrate! Hydration and proper nutrition are essential fuel for your progress, supporting recovery and sustained energy throughout the day.
And above all, remember to have fun!
EVENTS:
Open Gym Times this Week | Saturday 10 am -12 pm+ Sunday 1-3 pm
Only one Saturday class @ 10 am.
Saturday July 20th- US National Whitewater Center Takeover 2 - 9 pm
Saturday August 3rd- AMRAP4Autism (let us know if you want to participate and need a partner!)
Whiteboard of the Day
Today you’ll take on a jerk complex that has you completing 3 push jerks into 1 split jerk.
Build to a heavy set of the complex with all sets at 60% or more of your 1-rep-max jerk. Shoot to lift the heaviest load in your fifth or sixth set to have options to either go heavier if it goes well or reduce load and move better in the final set.
Take the bar from the rack and lift every 3 minutes; share a bar with a partner if desired and encourage each other!
We’ll spend plenty of time drilling the push jerk and practicing split jerk footwork before beginning the workout sets.
Focus on opening those hips to get the most power out of every lift.
Stick around for freestanding handstand hold skill work after the workout.
Workout of the Day
HEAVY DAY:
7 sets:
3 push jerks + 1 split jerk
SKILL WORK:
Post-workout:
3 sets:
1:00 freestanding handstand practice
– Rest 1:00 between sets.
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