pic courtesy of Fitness Pollenator.

As we continue on these workouts and in this journey of better fitness, please make sure you are doing all the right things when you are NOT in the gym.  Work on recovery.  There is a saying “There is no such thing as over-training, BUT, there is a such thing as under-recovering”  If you are not properly hydrating (especially out here in the desert), refueling,  and giving your body sufficient rest time, this style of constantly varied strength and conditioning, based in functional movements,  done at high intensity COULD lead to injuries.  We love seeing your smiling faces in here, so please take good care of yourself.

Olympic Weightlifting:

Clean Complex
Clean Pull+Clean+Jerk
5 x 3+1+1   As Heavy As Possible

Post highest successful weight for the complex to Comments

So, per set, perform 3 Clean Pulls, then 1 full(read:squat) Clean, then 1 Jerk.  Goal through each set – do not let go of the bar.

Strength:

Back Squat
4 x 3 As Heavy As Possible

super set with…

Reverse Hyperextension
4 x 10 Challenging weight

Post highest weight of both to Comments

Video courtesy of Westside Barbell.  Powerlifting guru, Louie Simmons on the proper use of the Reverse Hyper.  Guess what?  We have one in the gym now.  Use it!  Your posterior Chain will thank you.

WOD:

“Gwen”

15-12-9 unbroken reps of Clean and Jerk

– You choose the weight.  Ideally this is across, but adjust if needed.  All reps must be touch and go.  Rest anywhere except the ground during a set.  Rest as needed between sets.

Post weight used to Comments

This WOD is designed to test your grip and resolve.  Don’t. Let. Go.