ROWING with Ave at 7am.
ONE HOUR OLY with Sammy at 12pm.
RUNNING with Ave at 530pm.
HYBRID/ADVANCED OLY with Jim, at 530-730pm.
ADVANCED OLY with Jim, at 730-930pm.
GYMNASTICS with Sammy, at 730pm. <— kipping pull-ups and ring handstand push-up skill work!
CROGA, with Tim, at 830pm.
Jan, at the East Coast Gold Cup Challenge from this past Saturday. He’s standing up from a power clean here and is showing off a great rack position: the bar sits on the shoulders and the fingertips “babysit” the bar.
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
DYNAMIC WARM-UP: Spend about 30 seconds with each for 3 Rounds: Ring Rows, Ring Balance (those who need bands should use them), Wrist Stretches.
SKILL WORK: Hang Power Clean
EOMOM: For 14 minutes complete 3 reps of the Hang Power Clean. Begin at half of your clean max and move up as you do with the front squat: 50%, 60%, 70%, 75%, 80%, and 85%. You may not move higher than 85%. If you fail at any weight you may not try it again, you must back down to your previous percentage. You may back down whenever you’d like or repeat any sets you’d like. The Coach reserves the right to back you down for form’s sake at any time… so keep it pretty, people!
Using 75% of your highest hang power clean set for today, complete:
AMRAP in 10 minutes: 3 Hang Power Cleans, 3 Ring Dips, 6 Hang Power Cleans, 6 Ring Dips, 9 Hang Power Cleans, 9 Ring Dips… 12, 15, 18, 21, etc.