Workout of the Day: Thursday, 6.27.13
PROM is this SATURDAY from 7-11pm! Are you planning on making dessert? I humbly request anything from here.
BCCC measurements today are at the following times:
Just a reminder from little old me, that all of you can definitely clean a LOT of things if you get your elbows under the bar after you go to all the work to pull it as high as possible. :)
WORKOUT OF THE DAY:
MOVEMENT PREP: Foam Roll Quads, 3 minutes. Pec Minor Release, 1 minute each side. Partner Assisted Seated Lat Stretch, 1 minute per person. Single Leg Squat Hold, 1 minute per side. Single Arm Overhead Walking Lunges (choose your load), complete at least 20 steps total (take breaks if you need them).
SKILL WORK: The Clean Pull, The Hang Clean, The Split Jerk = The Shankle Complex! This is 3 Clean Pulls, one Hang Squat Clean, and 2 Split Jerks.
STRENGTH: Peak the Complex for the rest of the Class Time.
CONDITIONING: AMRAP in 3 minutes of Burpees.
(The extra work will take place in the back room BEFORE or AFTER class for no more than 15 minutes):
Any rowing you would like to do outside of the HOUR of class time.
Rowing or pull-up strength work only will be permitted.