Good Luck Friday!

Friday, September 13, 2013


400 meter Jog
Alternating Groiners, 10 each side (5 sec hold)
Behind Neck Rack Stretch
5 Pause Front Squats, 5 seconds

Classic Strength

7 x 3  Front Squat

Notes:  None of these sets should be light.  Warm up thoroughly and focus on heels, hip depth, and upright torso throughout the movement.  Keep your elbows and chest up throughout!   LOG YOUR SCORE if you happen to PR or if you are setting a baseline!

Advanced Strength

1) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

Classic Conditioning

For time:
Run 800 meters
50 Cossack Squats, alternating
50 Kettlebell Swings (24/16)
Notes:  For the Cossack Squats, be sure to achieve full depth (hip below knee) and stand up fully for each rep.  If you cannot achieve full ROM on the Cossack Squats, perform high step ups with light DBs.

Advanced Conditioning

For Time:

Run 800 meters
50 Pistols, alternating
50 Kettlebell Swings (32/24)

Cool Down:

PVC Dislocates
Foam Roll Quads/lower back

Doin’ Work!

Congratulations to all of those athletes that PR’d on the Clean & Jerk yesterday.  I have been seeing great improvements across the board with all members.  New and old are starting to gain confidence with their olympic lifts, squats, and also conditioning and its great to see.  Those of you that have committed to Smolov and the Hatch cycle are finding just how strong you have gotten over the past few months and the Clean & Jerk has proved that.  As Zeb mentioned yesterday, performing the Clean & Jerk requires an athlete that has brute strength, flexibility, and explosiveness which everyone has shown great improvement in each.  If you failed to get that PR, stay hungry and keep putting in the work.  I promise as long as you continue to show up 5 days a week and have a purpose with each class only great things can happen.

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