Spoiler Alert: Nutrition seminar this Saturday, January 10th @ 11:00am
Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Deadlift
5 x Hang Clean
5 x Front Squat
5 x Clean
III. Mobility
Impact/Focus: Clean 1-1-1-1-1RM
Clean 1-1-1-1-1RM
Notes: The Clean is a movement where an object (barbell) is pulled from the floor and received in a front squat position with the object resting on one’s shoulders.
Work up to a new single repetition Clean, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1-2:00 between attempts.
Post sets/reps/loads to comments.
“Icecapades”
Complete as many rounds/reps as possible in 15:00 of
Row 30kcal
100ft x Farmer’s Carry
20 x Tuck-ups
100ft x Farmer’s Carry
10 x Ground-2-Overhead (45/25lbs)
100ft x Farmer’s Carry
Notes: DB’s and KB’s for the Farmer’s Carry.
Post scores to comments.
Clean 1RM 215
Icecapades 2 + 15 @ 70# DB’s
“Clean 1RM”: 155# PR I’m reasonably sure
“Icecapades”: 2 Rounds + 100′ + 12 Tuck-Ups (24kg/45#)
….well, 2 + Row + 100′ + 12 Tuck-ups
1RM Clean: 160# – PR!
IceCapades: 2 rounds with 60# DBs and 35# plate
Clean: 135 PR
“IceCapades” : 3 + 8cals (20kg/35#)