Friday, May 31, 2013


Banded rack stretch or tricep mash
10 Front squats with barbell (2 count hold in bottom)
15 Scapula push-ups


15 minutes to establish a 1RM Hang Clean + Jerk

Notes: A hang clean should allow perfect position, hamstring loading, and hip contact. Make sure to be patient to the hips and find the hang position where you are most powerful. Many lifters can hit their 1RM from the hi hang. This should be a squat clean but newer, less mobile lifters should land in the deepest position possible with a good rack position and then try to go slightly deeper into the squat with each rep. The Jerk can be push or split but focus on good lock out and perfect footwork. Do not rush bringing the bar down, rather, hold the lock out for a moment to enforce good position.



For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
-20 minute cut off-

Cool down:

Seated straddle, 2 minutes
Pigeon, 2 minutes
Reverse plank, 1 minute

Hawaiian Squat!

Just a reminder that the Port Town 5K is just a couple weeks away!  Team Paradisoites is locked in and ready to throwdown, but you can still register and participate in the 5K portion.  Read more about the details here.

Something to ponder over the weekend (or while you’re stuck at work on a glorious Friday)……..
If you were to have a workout named for you, what would it be?  In talking about the history behind the famous “Girl Workouts”, Coach Glassman said, “If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout”.  The old school “Girls” were named after hurricanes for this reason.  We know how devastating Fran feels.  Later, the “Girls” were named after actual people for reasons I’m not entirely sure.  Was “Annie” named because Annie Sakamoto loves double-unders or hates sit-ups?  Obviously the fun in coming up with your workout is that it’s something you wish to actually do.  If we feel the same, you may get the chance to wreak your special brand of havoc on all of us:)




You might also like