Announcements NEW TEEs & TANKS PREORDER: Sign up at the Front Desk Until Aug 18th! Main - Olympic Lifting View Public Whiteboard: bit.ly/VbpyLU Easy Day Warm Up (No Measure) BEFORE class Airdyne or Row 3-5 Min + Mobility Work 5 MIN AMRAP: 5 Air Squats (2 sec hold in the bottom) 10 High Kicks w/trunk twist 15 Sit Ups Power Clean (1x1) A. Power Clean; tough single Every 90 sec on the sec 1 Power Clean for 7 single reps building to a tuff single *warm up 5 min of light Power Clean tech work before starting Metcon (8 Rounds for time) B1. Hang power clean 8 for time @ 77% of A x4; rest 1 min B2. Bar facing burpees; 16 for time x4; rest 3 min *perform B1 rest 1 min then B2 rest 3 min x 4 sets **each is for time ***PERFECT FORM Metcon (AMRAP - Reps) C. Amrap strict hspu in 5 min Scale: *use 1 or more pads to elevate the floor **focus on a PERFECT set up ***use the 5 minutes as practice if you are still learning Post Workout Stretch 15 min Mobility Work
Posted on: Sat, 09 Aug 2014 22:08:19 +0000
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