Tuesday June 4, 2019

Tuesday June 4, 2019

Events & Announcements
Saturday June 22 – GYM CLOSED – Sign Up to Rugged Maniac

 http://runsignup.com/RaceGroups/68977/Groups/541515


Workout of the Day

Warm Up
30 Seconds
Active Spidermans
Push-up to Down Dog
Front Plank

Active Spidermans
Push-up to Down Dog
Right Side Plank

Active Spidermans
Push-up to Down Dog
Left Side Plank

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Mobility
Wrist Stretch
Front Rack Stretch

Skills & Drills
POWER CLEAN
Focus: Piece By Piece
1. Jump Shrug
Goal: Create speed through the middle with the legs
2. Jump Shrug + High Pull
Goal: Keep the bar close
3. Muscle Clean
Goal: Fast turnover and releasing the hook grip
4. Tall Cleans (2-4-6-Full)
Goal: Shrug down and around the bar quickly

Movement Prep
4 Jump Shrugs
4 Jump Shrug + High Pulls
4 Muscle Cleans
4 Tall Cleans
4 Power Cleans

Part I
Hang Power Clean + Power Clean
15 Min to build to heavy complex

Workout Prep
1 Round
2 Power Cleans
100 Meter Run
2 Power Cleans

Part II
For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run