Monday, May 7, 2012

Beginners: After warm-up, take 20 minutes to practice your clean. If it is really troublesome - chest is dropping, you are "flinching," or "limboing" under the bar, do a hang power clean.  Go hard on the box jumps and burpees, but take care with your power cleans.

Advanced: take 10 minutes to warm up your cleans.

A. TESTING
21 15 9
Power Clean 95/135 lbs
Box Jumps 20/24"
Burpees

See Dec 8, 2010
January 19, 2011
March 29, 2012



B1. Corta Capim: 6 rotations per direction, rest 1 min x 4 sets

B2. Low rotations into bridge: 4 rotations per direction, rest 1 min x 4 sets

B3.  Weighted lumbar spine stretch, 10 reps, hold for ten seconds on last rep. x 4 sets