From Coach Damian:
“Hey Everyone! Some quick points for the BBQ on Sunday. It will be at Noon time at the Hadley gym.
It will be Potluck style, so bring some of your homemade favorites! We will also have the grill out, so bring anything you want grilled.
That being said, any good grillers out there that would like to do the grilling?
Also, we would like to have some field games (spikeball, corn hole etc.) so please bring any that you may already have in addition to what we will have!
Friends and family that are not members of the gym are also welcome!
Lets hope the weather turns out beautiful, and I will see you on Sunday!!”
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
2. Technique Review: The Split Jerk and Hang Clean (7 min)
3. Hang Power Clean and Jerk: 1RM
20 minutes to work up to a 1RM or heavy single for the day.
4. ”Power Ranger”
Power Clean 135/95
10 min cut-off
LIII: as rx’d
LII:95/63. Sub box pike press, down dog pike press or DB Press as appropriate
LI: 15-10-5 Power or Muscle Cleans and DB Presses
Even: Unbroken Ring Muscle Ups, 3-5 Strict Chin-ups or Piked Ring Row
Odd:12 Weighted GHD Sit-up or Reaching Sit-ups