Tuesday, 17 June 2014

1) Flexibility – Thoracic Spine Barbell Stretch:  4 x 20 seconds
2) Active Shaping – Arch to Hollow Swing on Bar:  3x6, maintain center of mass directly underneath bar, focus on pushing downward on the bar when you reach the hollow body position.
3) Skills and Drills – Chin-Up Levers to Horizontal OR Vertical:  4x5, vertical is preferable, however it is more important to keep your body in an exactly straight line, worrying about not piking at your hips, not how close you can get to vertical.

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x5 @ 80% HBBS 1RM, 1x3 @ 85%, 1x2 @ 90%, 1x1 @ 100%
2) Front Squat:  1x5 @ 65% FS 1RM, 1x4 @ 75%, 1x4 @ 80%, 1x4 @ 85%

CONDITIONING
“Grace”

For time:
30 Clean & Jerks, 135/95#
• 10-minute time limit.