Workout of the Day: Saturday, 5.25.13

HYBRID/ADVANCED with Jim, 9-11am and 1-3pm.

WORKOUT OF THE DAY, with Erin and Chris, at 9am.

SQUATTING ONLY, with Erin and Chris, at 10am.

OLY BASICS, with Chris, Erin, and Jim, 11am.


MONDAY is Memorial Day and this means we will have an altered schedule.  There will be ONE Advanced Olympic Lifting session from 10-12pm.  And there will be ONE “Murph” session at 10am followed by me sitting in Washington Square Park picnicking with Maddox. :) Sign up on Mindbody to reserve your spot and please join me/us at the park!

Check out Mikko Salo’s 5:21 “Jackie” time if you haven’t already.  And remember, Record will be at Regionals with A LOT of other CFCCers on June 7th through the 9th.  Go here to find out what we’re up to there!



MOVEMENT PREP: General Foam Roll, 5 minutes. Barbell Mash Triceps, 1 minutes per side.  Barbell Mash Feet, 1 minute per side.  Lax Ball Calcaneus, 1 minute per side.  Band Distracted Spiderman, 1 minute per side.

SKILL WORK: Clean and Jerk



For time: 30 Clean and Jerks (135/95).

Previous times we have done “Grace”.

Stimulus: The goal here is to be done in under 10 minutes.  If you’re curious about what load to choose, just know that anything TOO heavy will take you too long for you to feel what this Workout is all about: something moderately heavy being picked up and put overhead at best within 3-5 minutes of time.

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