Thursday 4/6/17
A. Every 90sec, for 15 minutes (10 sets):
Hang Clean + Front Squat
*Build in loads over the course of the 10 sets, but prioritize movement quality.
B. Four sets of:
2 Clean Lift-Offs + Clean Deadlift with 6 second descent @ 90-100% of 1-RM
(pause for 2 seconds on each Clean lift-off)
– Rest as needed
Accessory Work – if class time runs over perform these on own. Coach will always instruct and give necessary point of performance. Always remember to treat the basics as if they were advanced! If you do not have the patience to master these movements don’t expect to master high skill movements.
In no particular order…
- GHD Hip Extensions – accumulate 100 reps
- Handstand Holds – accumulate 180 sec
- FLR on Rings – accumulate 180sec
*scale (3.) to regular planks if you can not stabilize on rings properly