ARFC 7.29.19

Announcements

ARFC is turning ONE! To celebrate our one year anniversary, we are celebrating with a FREE community workout on Saturday August 3rd @10am. This workout is open to everyone. There will also be vendors onsite such as Outside the Box selling apparel and gear and Lion Fit Foods sampling their meal prep. Make plans to celebrate with us!

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Skill

Movement prep with empty barbell:

20 sec dip position hold

15 sec dip overhead hold

10 pausing dips (1 sec)

5 receiving position strict presses

Strict Press from Push Jerk Receiving Position

For Quality:

3 sets of 5

STIMULUS: Light weight

FOCUS: keep tight midline, and straight bar path

Strength

Push Jerk – from the rack

Every 2 minutes x 5 sets:

3 Push Jerks

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70$

Set 5: 70%

Push Jerk

Beef Jerky (AMRAP – Rounds and Reps)

12 AMRAP

21 KBS (53/35)

14 KB Reverse Lunges

7 Push Jerks (RX 135/95) (RX+155/105)

Metcon

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