Tuesday, June 21
“I suppose leadership at one time meant muscles; but today it means getting along with people.” - Gandhi
Rebuild option in all Group Fitness classes today.
XT Strength (Cleans focus) 5:30p
Strength
Alt EMOM 18 mins: Dumbbell Death Marches, Horse Stance Holds, and Batwing Extensions
Every 2 mins for 18 mins, alternating between:
16 Dumbbell Death Marches, pick load @3011
Horse Stance Hold, 1:15
8 Batwing Extensions @3232
Movement Demos
WOD
“The Back 40”
FT: Row Calories and Deadlifts
For time:
50/40 Row Calories
40 Deadlifts, 225/155 lbs
50/40 Row Calories
Rebuild
3 RFQ: Barbell Hip Thrusts and Barbell Hip Thrust Holds
3 rounds for quality of:
8 Barbell Hip Thrusts, pick load @2112
Barbell Hip Thrust Hold, pick load, 30 secs
10-12 Single Leg RDL @3111 (5-6/each)
Rest 2 mins
XT Strength
Clean - A:
Clean Pull + Power Clean + Front Squat + Clean : 1-1-1
Clean Pull + Power Clean + Front Squat + Clean 1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
3x(1+1+1+1) 50-60% 1RM Clean
Reset any time the bar comes back to the floor. There is a lot of opportunity to refine movement patterns here that apply to the full clean rep at the end of the complex, so take advantage. Balanced leg drive and big extension on the pull. Fast elbow turnover and meet the bar with good timing on the power clean (no crashing on the shoulders). Full depth, brace tight and stand fast for the front squat. The first three reps of this complex are a segmented clean. Put it all together on the final rep for a full clean.
Clean - B:
Clean 2-2-2-2-2-2
Use the heaviest weight you can for each set. Rest as needed between sets.
65% 1RM (or more)
Reset at the floor between reps but make sure the time between is minimal. You should be feeling like you are moving well for these full cleans after today's complex so carry that over here. If you want to build to some heavier loads you can do that today, but as always don't overreach if your form starts to change significantly.
Clean - C:
Front Squat 7x2 at 75% 1RM
Rest as needed between sets.
Stay tight on the descent, and explosive on the ascent. Keep your elbows up!