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.

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Monday, June 9

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Saturday, June 7