You will see the term “prison rules” over the next few months of training. Who remembers this fun workout? Prison rules means that you are working on cycle time between repetitions. You will perform unbroken reps of the exercise listed. Any of the reps that you perform from the ground will be touch and go reps. Any of the reps from the shoulder are touch and go as well. As soon as the bar touches your shoulders, you will press, or jerk it overhead. The importance of this is to get you to start stringing reps together and not wasting time between reps. But please remember that form is #1! If you are not able to complete the repetition safely or efficiently, please drop the weight or rest if needed. How do I scale this workout? Err on the side of light, it is a lot harder than it looks. If it seems easy at the beginning of the workout, that is a perfect weight…. trust me 😉
Class Schedule:
- Pembroke – all classes but 6:30PM FNF
- Westshore – 12:15pm
