Workout of the Day: Tuesday, 7.30.13

Don’t forget – sign up for the hookgrip Classic for the next opportunity to compete in Olympic Weightlifting with Liberty Barbell Club!  Space is limited!  If you are part of the Olympic Lifting program at CFCC, you are expected to compete in at least one of these local meets every year :)  Why wait?

An awesome visual of Darren Barnes from our friend hookgrip (a 56kg lifter for the US who has set multiple national records and is preparing to compete internationally at the Junior Pan Ams in Chile) going from position 3, to 2, to 1. Notice how far back the hips are in the second frame, and how the shins are mostly perpendicular to the floor. As Darren moves the bar into position 1 this means he must simultaneously keep his weight in his heels and change the position of his torso. It’s a tough transition to make, but if you can master it in the Klokov complex we really believe you’ll snatch more weight!



MOVEMENT PREP: Lax Ball Deep Glute and Deep Hip Flexors, 3 minutes per side. Perform 10 Glute Bridges.  Spiderman Stretch, 1 minute per side. 3x: Duck Walk 3 steps forward, 3 steps back with a light barbell.

SKILL WORK: Hang Snatch (to Position 2)

STRENGTH: Klokov Complex, up to a peak set.


To be completed either before or after class if you wish or if you peak your sets early.

Rowing Conditioning Work:

Rowing Intervals offered as benchmarks for this cycle (choose one): Row a 2k, Row EMOM 10 minutes an attempt at 100m, Row 6x 20 strokes for total meters.

Pull-up Strength Work:

Here’s the post that explains everything!

If you’d like to get your first pull-up this program is built for you.  If you have many bodyweight pull-ups already, I would encourage you to do one of two things with this time:

Use this as an opportunity to perform some assistance work for your muscle-up by performing strict muscle-up reps if you already have them OR, if you are still developing this, perform strict false grip pull-ups. If you cannot yet hang in False Grip, you need to accumulate at least 2 minutes in the False Grip Hang however long this takes.

You can also use this time to practice kipping pull-ups, chest to bar pull-ups or butterfly pull-ups.

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