Workout of the Day: Wednesday, 7.10.13

If you’re looking ahead and see that I (Erin) am not on the schedule from now until the weekend very much – I apologize in advance – I’m moving this weekend and needed to clear some time out to pack!  I promise I’ll be back on the schedule (especially for Oly classes!) by next week!  Thank you for your patience!


MOVEMENT PREP: Lax Ball as needed, 5 minutes. Pec Minor Release, 30 seconds per side. German Hang, accumulate 30 seconds.  2 rounds of: 2 Spiderman Steps per side alternated 2 Yoga Push-ups.

SKILL WORK: Review the drills for the clean, and work up to your weight for the metcon.  If you are not completing the clean as rx’d this load should be equivalent to about 80-85% of your max clean.


“American Dream” 20 Minutes Up Ladder: 1 Clean (200/140), 1 Muscle-up, 2 Cleans, 2 Muscle-ups, 3 Cleans, 3 Muscle-ups.


If you are well-acquainted with the muscle-up drills you may complete a banded transition in lieu of the muscle-up portion of this workout on a 1:1 ratio.  If you are not acquainted with the drills, substitute a ring dip (banded or otherwise) on a 1:1 ratio.

Below, Paige sets up for a Snatch in the Oly area – if you’re interested in being a part of the formation of a new phase of Competitive Olympic Lifting at CFCC within Liberty Barbell Club OR, if you’re interested in the program at all, please join us THIS FRIDAY at 730pm (more like 745pm after the last Oly session) in the Oly area for a Club Meeting and Q&A.


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