11/15/12

As our first meet approaches, today is an opportunity to tune everything up for the weekend!
Squeeze your butt and get full extension on both your cleans and pullups! Keep your shoulders back!

Everyone has done a great job so far this year, let's keep up the good work!



Also check out the pullup and ring row videos from previous posts!

6:00 AM Group

Warmup:
General Dynamic
Shoulder Mobility
Hip Mobility

Strength/Skill:
Spend 10 minutes practicing cleans

Conditioning:
On the minute for 14:00
Odds- power clean, hang squat clean, power clean, hang squat clean
Evens- 5 PERFECT Pullups/Ring Rows

7:00 AM Group

Warmup:
General Dynamic
Plenty of mobility time- ADDRESS YOUR NEEDS

Strength/Conditioning:
On the minute for 20:00
Odds- power clean, hang squat clean, power clean, hang squat clean, use 65-70% of your 1rm clean
Evens- 5 PERFECT Pullups/Ring Rows