Workout of the Day: Thursday, 5.15.13

GYMNASTICS, with Danny, at 6am, 530pm and 630pm. (a fun WOD today!)

SQUATTING ONLY, with Danny, at 430pm.

HYBRID/ADVANCED OLY, with Jim, 3-5pm, 5-7pm, 7-9pm.

Things to remember:

Prom is Saturday, June 29th.  It will be fabulous.  You must be there.

The Nutrition Seminar is this Saturday, from 12-230pm. You will be in a bathing suit this summer.

We’re going to Wyebrook Farm at 11am on Sunday – it’s going to be beautiful AND meat-ey.

Save Memorial Day (Monday) for “Murph” and a CFCC picnic day in Washington Square Park.

Sunny cleans 64kg (a 4kg PR) in Hybrid Oly yesterday. Boom.


MOVEMENT PREP: Lax Ball and/or Foam Roll as needed, 5 minutes. Wall Quad Stretch, 1 minute per side. Band Rack Stretch, 1 minute per side. For 60ft: Inchworms, Spider-Man Steps (elbow to floor), Samson Stretch plus twist toward the front knee, Duck Walk, Broad Jumps.
POWER: Clean, up to a peak.
CONDITIONING: EMOM for 8 minutes: Clean 85% of your peak, and Front Squat it 5 times.

*Stimulus: the last few minutes will be TOUGH, especially for those of you who are better Olympic lifters – hang in there.

“Always dream and shoot higher than you know you can do. Do not bother just to be better than your contemporaries or predecessors. Try to be better than yourself.”
― William Faulkner


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