Posted on Leave a comment

January 30, 2018

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]

Please note

We will be holding  one evening class this Friday the 2nd at 5PM to celebrate the baby coming soon for Coach Corey and his wife Katie! Workout will start at 5:30 but please arrive early to allow for a group warm-up and workout set up! Bring a package of diapers for the parents to be and your name will be entered into a raffle for a prize! Celebratory food and drinks to follow the workout! All are welcome! Morning class schedule will be normal![/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Skill

EMOM for 10 Minutes

Hang power clean from above the knees + Hang power clean from below the knees

Today’s skill work is a two position barbell complex of hang power cleans.  For the first rep deadlift the bar and then lower the bar to above your knees and perform a hang power clean. For the second rep lower the bar to below back to arms length and descend until the bar is below your knees. Perform another hang power clean for dropping the bar.  Remember to review the “hook” grip.  Locking the thumbs will help a lot on this skill work.  Remember that the fact we’re hitting two positions and performing power cleans will increase the difficult of this when compared to your max effort clean so be conservative!

WOD

for time

15-12-9-6-3

Power clean 155/105 lb
Box Jump 24/20″

Workout notes

Our workout today is a task priority couplet with a high volume of moderate barbell work. You should have a good idea what the benchmark load will feel like after the skill work today. We are taking all the reps from the floor so you can start the workout with singles and work on holding a steady pace. This workout is a sprint when compared to a workout like we had yesterday to keep the intensity up and go for it! There’s nothing wrong with trying to move fast but be carful with those box jumps!

[/vc_column_text][/vc_column][/vc_row]

Leave a Reply