Wednesday, January 1
Even one step a day gets you 365 steps farther in a year. — Andie Daniels
New Year’s Day Schedule
We’re offering the 12pm and 5:30pm classes on Jan. 1. These classes will be RSVP-dependent. If there are people signed up, we’ll coach them. Note: There will be no 5:30am or 7:30am on Wednesday.
Check Zen Planner before coming. If we cancel a class, it’s one hour before the session.
Hope everyone has an awesome 2025!
Warm-up
2 sets, not for time, of:
2 minutes of easy jogging, biking or rowing
10 hip & back extensions
-then-
2 sets, not for time with an empty barbell, of:
3 deadlifts, start from mid-shin
3 hang muscle cleans, start from just above the knee
3 strict presses
3 muscle cleans, start from mid-shin
3 push presses
3 power clean and jerks
Strength/Skill
Power Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% or higher of 1RM Power Clean & Jerk
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% or higher of 1RM Power Clean & Jerk
Movement Demos
WOD
5 rounds for quality of:
3 Max Effort Broad Jumps
10 Dumbbell Floor Press, 50/35 lbs
3 Max Effort Broad Jumps
8 L/8 R Dumbbell Single Leg Deadlifts, 50/35 lbs
Athlete Instructions
Goals
Unbroken sets
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.