08/05/2015

08/05/2015

4 minute circuit of :
a) hallelujahs x 10
b) jumping jacks x 20
c) air squats x 10

mobility :
a) pvc lat stretch
b) banded shoulder distraction

 

the deadlift :
- feet shoulder width apart
- tight back + core
- keep bar close to leg
- stand tall w/ shoulder behind bar at top.

5 min emom. 5 reps every minute.
members = weight of choice
beginners = men = 65, women = 35 or pvc

 

the med ball clean :
- pull from ground as deadlift
- open hips once ball passes knees
- attach shrug
- drop in to squat + stand to finish

5 min emom.
members = 7-8 reps
beginners = 3-4 reps


the power clean :
- initial pull is same as first pull of deadlift
- speed up over knees
- open hips + shrug
- catch bar in rack position

5 min emom. 5 reps every minute
members = weight of choice
beginners = men = 65, women = 35 or pvc

 

7 minute amrap of :

members :
squat cleans (135/95) x 3
toes to bar x 6

beginners :
med ball cleans x 3
situps x 6

notes :
rx+ = 155/115
power clean + front squat if needed. just no power cleans.

 

 

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