Workout of the Day: Wednesday, 12.11.13

Below, a 19 year old lifter (Kuo Hsing-Chun (-58kg, Chinese Taipei)) cleaning 136kg with ease at the 2013 WWC even with a noticeable jump forward (unusual at the elite level). She is 20 years old. Look at the 4th, 5th, and 6th frame and stay THAT close to your power cleans today to make them easier!

Kuo Hsing Chun

WORKOUT OF THE DAY:

MOVEMENT PREP: 3 min lax ball hips
3 min lax ball shoulders
gastroc soleus stretch – 1 min/leg

then 2 rounds of the following:
30 seconds wrist stretches
spiderman steps with overhead reach (the ones where you start in plank position, step your foot outside both hands, then reach overhead with inside hand, then outside hand) – 5 steps/side
10 glute bridge raises

SKILL WORK: The Power Clean

CONDITIONING:
“Three Kings”
Teams of 3
3 rounds of:
50 Power Cleans (135, 95#)
1500m Row (must switch every 250m)
One partner works at a time

Invisible Child: Dasani’s Homeless Life – from the NY Times.  Want to be a part of the greater good?  Give back to our neighbors in Chester County during this holiday season. Go to the front desk at CFCC to check out the list of gifts we are hoping to acquire by this Friday for our adopted family.

5 Reasons you should sign up for the Rittenhouse Run ASAP (you can do that by clicking here!): 

1. There is SOME running. In UGLY Christmas sweaters. 

2. It is not ALL running… in UGLY Christmas sweaters. 

3. ANYONE can do it!  

4. Nobody looks at you like you’re THAT crazy.

5. It’s the easiest way to get warm(fuzzies) when it’s cold and snowy in Philly. :)

BigJim

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