Shankle, Shankle

Wednesday, October 17, 2012

Warm Up/Mobility
5 mins practicing double unders
10 Good Mornings w/bar
Assisted Bottom of the Squat
10 Broad Jumps

Notes:  Work on getting good depth in your load position at the bottom of the squat for the broad jump and explode out to get maximum distance.  Olympic lifting is all about power and speed so let that be the focal point for the broad jumps.

Strength
“Shankle Complex”
1-1-1-1-1
(1 Deadlift/3 Clean Shrugs/1 Squat Clean/2 Jerks)

Notes:  This movement is taxing on your grip so start with a weight you know you can handle for the entire complex and gradually add load.  The 3 shrugs should have a nice rhythm and you should not lose your balance.  Make speed your priority with the squat cleans and jerks.  Lowering the bar back to your shoulders for the second Jerk is an advanced movement.  Scale down to one Jerk as needed!

Workout of the Day
20 AMRAP of:
10 Toes To Bar
15 Burpees
400 meter run

Cool Down:
2 Rounds of:
Cobra stretch, 1 min
Seated Straddle, 30 seconds
Quad on Wall, 30 seconds each

Richie working on some Mobility.

Today we are going to be learning the “Shankle Complex” named after, no other than Donny Shankle.

 Mr. Shankle is a world class professional weightlifter and weight lifting coach and has been performing this complex for years.  He is a beast.  It has been quoted as a “manly” complex and I would have to agree.  The reason we are doing this complex is because it keeps the barbell in our hands for an extended period of time and is an amazing show of strength and power.

 It consists of 1 deadlift, 3 clean shrugs, 1 squat clean, and 2 jerks.  You have my word, if done correctly with proper load, you will also become a beast.

On another note, many of you have probably been seeing some new faces around the gym.  We recently graduated some new athletes from the on ramp classes.  One of the many things I love about CrossFit is the community and the relationships I have developed over the years.  Say hello and introduce yourself to old and new athletes at the box and let’s continue to grow this amazing PCF community.