Open Gym Strength and Conditioning – Pre Teens (8-12)

Warm-up

3 Rounds

2 Min Ski or Row

10 PVC Shoulder Press

10 PVC Back Squats

10 Push Ups

Skill

Push Jerk

– We are working on the Push Jerk (Dip, Drive, Dip)

– We will start by using a PVC, then any empty bar, and finally we will add a slight amount of weight. Athletes should take these from the rack. Strong focus on technique instead of how heavy you can go.

Metcon (Time)

400M Run

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21-15-9

Push Jerk

Box Jumps

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400M Run

We want to push on the opening 400m run but slow the pace to “recover” before beginning the main portion. Push Jerks should be smooth and 3-4 sets on the round of 21 and 15. 2 Sets on the round of 9. Box jumps steady pace. We are stepping down!. Last 400 is empty the tank