Workout of the Day: Saturday, 10.19.13
On Sunday, Paige Alexander, Morgan Vozobule, Jennifer Asinugo, and Rich Wren, will be lifting at the East Coast Gold Classic in Lancaster, PA! The Oly Coaches will be out there to coach all day and Meghan will be updating on the Liberty Barbell Club Facebook Page.
Below, Silvana beasts the 24kg (53lb) kettlebell for #PRIMALFRIDAY’s Turkish Get Up portion.
WORKOUT OF THE DAY:
MOVEMENT PREP: Foam Roll upper back and legs, 5 minutes. Partner Assisted Thoracic Extension plus Foam Roller, 1 minute. Cat Stretches, about 1 minute per side. Prone Lying Trap Raises, 10 reps per side plus a 10 second hold on each side. Accumulate 1 minute of Lat Activation.
SKILL WORK: Deadlift, Hang Power Clean, Push Jerk
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps
*Estimate your load for this metcon based off of 65-70% of your best power clean and jerk if you are not doing this as rx’d.