THURSDAY 8.16.18

Barbell Clean Warm Up

5 Deadlift

3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs

3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean

5 Front Squats

3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

See video demo on Members Only!

Also today you can add in the Running Warm UP!

Metcon (Time)

3 Rounds for Time
Run 400 Meters
20 Cleans
(Cleans will be in 1 Power + 1 Squat alternating until you get to 20 total - 10 each type)

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

Score:  Total Time

Goal: Under 15 min

PROGRAM A

3 Rounds for Time
Run 400 Meters
20 DB Hang Cleans
(Cleans will be in 1 Power + 1 Squat alternating until you get to 20 total - 10 each type)

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs
Score:  Total Time

Goal: Under 15 min

(If you did NOT do the deadlift workout earlier this week you can take these cleans from the ground if you want)

PROGRAM C

3 Rounds for Time
Row 500 Meters
OR
Bike 30 Cal Men or 20 Cal Women
20 Cleans
(Cleans will be in 1 Power + 1 Squat alternating until you get to 20 total - 10 each type)

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

How fun is THIS?!

The 400 meter run should take you roughly 90 seconds to just over 2 min.  If you don't have a perfect way to measure -find a distance that when you are running at an uncomfortable pace it puts you in that window of time.

If you cannot run for space or weather reasons you may sub 90 seconds of double or single unders.

For the cleans you will do 20 total reps per round alternating every rep between 1 Power Clean and then 1 Squat Clean.  So each round you end up doing 10 of each.

For the clean the bar will start on the ground.  Your feet are under your hips and your heels are down.  Hands are just outside of the legs.  Bar is close to the body.  Knees are bent and there is a hinge at the hip so that the chest is slightly over the bar.  Arms are straight.  Chest is up and belly is tight.

The first part of the lift is the exact same for both power and squat.  You will lift the bar from the ground by digging your heels down and lifting the chest.  Keep the arms straight.  Keep the bar close to the body.  Once past the knees you will pick up speed and shift your torso to a more upright position.  Jump straight UP - not forward and shrug.  Delay the arm bend until you have finished with the legs!  When you guide the bar up with the arms the elbows should go high and outside to keep the bar close to the body.  As the bar is going up - you should be pulling yourself down.

Here's where they get different.

For the squat cleans you will pull yourself all of the way down into a front squat with the butt below the knees.  Heels down, chest up, no rounding of the back, bar on the shoulders with the elbows high.

For the power clean you will only go down into a partial squat.  Heels down, knees out, bar on shoulders with elbows high.

Stand to complete the rep.