20220714

Warmup:

50 Single Unders

10 Spider-Man lunge w/twist

10 Alt Toe Touch

10 Squat2Stands

10 Thoracic High Fives

10 walking lunges

10 Over & Backs

Barbell warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, hang power clean, front squat, hang squat clean above knee, hang squat clean below knee, squat clean from mid-shin.  Put down bar, shake out arms, pick bar back up and perform 3 reps of: press, push press, push jerk, split jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

4@65%

4@70%

3@75%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

%s Based off 19May2022 1RM

Video courtesy of Catalyst Athletics. Third go at our 3-position Clean Complex this cycle.  As you know by now, one complex consists of a Clean from the floor, one from below the knee, and one from above the knee.  With the %s stay the same, but reps go up, so time per round goes up to 4.  Make sure you open those hips as violently as possible to get that bar moving, then as fast as you can, throw those elbows in front of the bar to get into the catch.

WOD:

AMRAP 14:

20 Ab-Mat Sit-ups

10 DB Single-Arm Overhead Walking Lunge (per arm) (35/25)

Video courtesy of Functional Bodybuilding.  Quick demo for the Single Arm DB OH walking Lunge. Any AMRAP that has an overhead movement should be looked at as trying to maintain a steady state pace throughout.  Today is no difference.  Make you goal to be the pace you have in minute 1 will be the same in minute 14.

Scaling Options:

DB weight -> 25/15 -> as needed

Cool Down:

Banded Bull Stretch – 1 Min per side

 

Pigeon Pose – 1 Min per side

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