Tuesday May `14, 2019

Tuesday May `14, 2019

Events & Announcements
Sunday May 19 – Pull Up Workshop 11am-12 Noon. Only a few spots left so don’t wait!
Monday May 27 – MURPH! Morning Classes Only


Workout of the Day

Warm Up
30 Seconds
Easy Single Unders
Active Samson
Push-up to Down Dog

High Single Unders
Active Spidermans
Straight Leg Inchworms

Double Unders
Slow Air Squats
Push-up Plank Shoulder Taps

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats

Mobility
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction

Skills & Drills
ROW
Focus: Parallel Forearms
Movement Prep
Establish Parallel Forearms in Catch Position
20 Seconds Easy Row

PUSH-UPS
Focus: Vertical Forearms
Movement Prep
Establish Bottom Position
5 Push-ups

Movement Substitutions
Reduce Reps
Push-ups to Box or Bench
Band Assisted Push-ups

DOUBLE UNDERS
Focus: Relaxed Forearms
Movement Prep
Reduce Reps
115 Single Unders
90 Seconds of Practice

POWER CLEANS
Focus: Fast Forearms
Movement Prep
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans

Build to Lighter Weight

Workout Prep
5 Power Cleans (With Lighter Weight)
5 Push-ups
5 Calorie Row
10 Double Unders
5 Burpees

Build to Workout Weight

1 Round
3 Power Cleans
3 Push-ups

Training
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups

2 Rounds:
27/21 Calorie Row
75 Double Unders

1 Round:
30 Burpees