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Strength
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Front Squat
Work up to a heavy set of 3.
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WOD
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Complete for time:
Grace
30 Clean and Jerks, 135#/95#
Today is the power version…no squats required. You’re welcome.
Compare to: 10/25/14, 10/12/13, 10/20/12, 10/22/11
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There’s a whole lot of great people in this photo from Saturday’s BBQ! We can’t thank you enough for all your support over the last 5 years. Thanks for making this all possible!
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This video was a great topic of conversation in the gym last week so here it is in case you missed it. Two really cool things are readily apparent:
1. Even the very best get destroyed from workouts just like you do. They just happen to finish them a little faster.
2. Non-functional Friday will be all the rage this summer. Just wait.
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OLY:
Barbell Warm-up – 1×5 DL, Hang High pull, Muscle snatch, BTN Thruster, Bent over row.
5-7 sets: Blocks below the knee – The Dude Pull + Power Snatch. Work up in weight, get to a weight that lets you keep good form.
5-7 sets: 1 1/4 Front squats. Keep the weight light, focus on bouncing out of the bottom position, move fast!
7-10 sets: Jerk Hold. From the rack Jerk and pause in the split for 3-5 seconds. If you have a buddy there have them decide when to tell you to recover.