Sunday, June 8
“Before you speak, run this through your head: Is what I’m about to say true? Is it helpful? Is it inspiring? Is it necessary? Is it kind? If you cannot answer yes to these questions –then don’t say it, don’t tweet it, don’t write it.”
—Beret Guidera
Warm-up
2 rounds, not for time, of:
2 minutes of easy rowing, biking or jogging
20 seconds of banded marching
10 hip & back extensions
30 seconds of foam rolling your lats (or hanging at the pull-up bar for 20 seconds: the goal is to feel a nice stretch in your lats)
-then-
2 rounds not for time, with an empty barbell, of:
3-5 deadlift to mid-thigh, starting from mid-shin
3-5 clean deadlift and shrugs, starting from mid-shin
3-5 muscle cleans, starting from mid-shin
3-5 front squats
3-5 hang squat cleans, starting from mid-shin
3-5 squat cleans, starting from mid-shin
Strength/Skill
(After WOD)
Clean Pull 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 Sets of 2-5 reps at 80-110% of 1RM Clean.
As long as the bar is moving upward continue pushing with the legs against the ground.
Barbell should rise above the belly button, but below the chest.
The goal is to constantly apply force to the bar as it travels up.
Movement Demos
WOD
5 Squat Cleans, pick load
Every 5 mins for 25 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% 1RM or higher
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.