Workout of the Day: Wednesday, 1.29.14

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

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WORKOUT OF THE DAY:

MOVEMENT PREP: Barbell on Traps and Raise Arm for 20 reps on each side. Lax Ball to Pecs while on Prone, “Snow Angel” your arm 20 times on each side. 3 rounds of: Prone Ts – 10 reps + 10 second hold alternated with 5 single leg glute bridges on each side.
SKILL WORK: Power Clean and Split Jerk
STRENGTH: 3 rounds of: AMRAP 60 seconds: Power Clean and Jerk, Rest 90 seconds in between rounds. Begin with the first round at 65% of best C&J. Then, move up to 70% in the second round, and then 75% in the third round.
CONDITIONING:
For time:
100 DU
15 Thrusters @ 65% of best C&J
40 Toes to Bar
15 Thrusters @ 70% of best C&J
100 DU

*If you are still very new to DU – cap both ends of the workout with a 3 minute AMRAP of DU attempts. 

We’ve posted this before but JUST in case you missed it… Double Unders can be a tough skill, but there ARE cues that can help you to get drastically better in a short amount of time:

Just a reminder that Intro to Oly is now on the schedule on Mondays and Wednesdays from 430-530pm. All levels are welcome to this class and you are encouraged to sign up on Mindbody well ahead of time to save your spot. The purpose of Intro to Oly is to take the lifts we are learning in class and to hone in on perfecting the Snatch and the Clean and Jerk to the best of our ability in a smaller more focused setting. Coach Zoda will be teaching on Monday and Wednesday afternoon – besides being a stellar coach he is also a Nationally Competitive Olympic Weightlifter in one of the most competitive weight classes within the sport.

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