Workout of the Day: Wednesday, 9.11.13

Happiness is not something ready made.  It comes from our own actions.

– Dalai Lama

Below, Jay, rockin’ a CFCC t-shirt in Greece.



MOVEMENT PREP: Foam Roll as needed, 3 minutes. Wall Quad Stretch, 1 minute per side. Lat Stretch, 1 minute per side.

ACTIVATION: One-Armed Hang (use a band if this is hard!) 30 seconds per side. Single Leg Deadlift Hold, 30 seconds per side. Rest as needed during this efforts but try to optimize your position for as long as you can!

SKILL WORK: Power Clean (for those looking for an adequate substitute load – choose 80% of your best clean) 

“American Dream”
In 20 minutes Complete:
1 Clean (200, 140)
1 Muscle Up
2 Cleans
2 Muscle ups
3 Cleans
3 Muscle Ups…
Continue to add 1 Clean and 1 Muscle up each Round for 20 minutes.

*If you can’t power clean it consistently, it shouldn’t be the weight you use for today!  Clean something you know you will not HAVE to squat.

Speaking of Olympic Lifting, Liberty Barbell Club’s hookgrip Classic is going to be an AMAZING day of lifting. The men’s novice session is already sold out (women and open contenders – there’s still room left!) National Record Holders and lifters from around the country are coming HERE on October 5th and 6th to lift to qualify for the American Open (December).  Additionally, a number of our own athletes are American Open hopefuls and will be lifting on this day. Save the date or sign up to compete!

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