banner

FRIDAY 190111

Announcement:

– The “Free” Nutrition Seminar is this Saturday at 10:30am at the gym.

-The Nutrition Challenge start January 16th.

 

Warm-up:

Individual…

Foam roll for 2 minutes

Bike for 2 minutes

Group….

row 300m + 15 banded good morning + 15 Dislocates

10 kip swings + 10 Push ups

Barbell warmup-

5 reps each: RDL + clean deadlift to the knee + clean deadlift to mid-thigh + muscle clean + hang power clean + power clean

Review the Power Clean positions

 

Strength and Skill:

Every 2 minutes 6 sets, 2 Power Cleans (these are singles and not touch and go, so you will reset for each one focusing on good bar path and mechanics)

Building to a heavy double.

 

Fitness:

For time:
1000 Meter Row
50 Russian Kettlebell Swings
25 Stationary Dips

 

Performance:

For time:
1000 Meter Row
30 Power Cleans (135/95 lbs)
15 Bar Muscle-Ups

Time cap of 14 minutes.

 

Mobility:

Roll Posterior

Mash Quads and IT Bands

LAX to Traps/Shoulders

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin