Wednesday’s the day before the day before!

Hey team!  Hopefully Jay will be briefing us on what he expects to happen on the 4th, sometime yesterday, today or tomorrow. Either way the website where you login and select the classes is back up and running as of right now!  If things are postponed, we’ll honor that, if things are good to go, we’ll be there Monday morning!

No Zooms on the 31st, I don’t think people should work the last day of the year.  On the 1st we’ll have an 11:00 class to ring it in, and then Saturday we’ll have a Noon class.  Stay tuned for more as we know more 🙂

Wednesday: 6am, 11am, 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

5 Rounds for Time of:

7 Strict Pull-ups

21 Hang Power Cleans 75/55

 

Home Version:

5 Rounds for Time

14 Bent Over Rows

21 Jumps into the air and touch something 6″-12″ over your best reach.  No rep if you don’t touch it, have integrity!

A spot on the wall, a hanging thing, a rafter, a light sconce, something.

 

Warm-up:

Let’s start with hips and grips.  Work KB Swings lightly 15-20 reps, and then a plank a few times and get things started that way, then let’s work through a barbell progression for Hang Power Clean:

Knee to Hip Deadlift

From Mid-Thigh to JUMP with straight arms

1/4 Front Squat to establish landing position

Mid-Thigh to JUMP to 1/4 Squat Landing Position (Called a full rep)

Then load some weights, and make sure that a bunch of reps (over 100) is feasible with the weight you’ve selected!

Get out the bands!!  Ha 🙂 Set up what you need to make 7 strict reps on pull-up type motions a reality: ring rows, vertical supported pull-ups (feet not the floor etc.), in omne genus hoc.

3,2,1…GO!

 

Rowing: Dan.

Let’s flip yesterdays’ around:

80 seconds on

40 seconds off

4 rounds, then without a break

20 seconds on

10 seconds off

8 rounds

This whole mess for max distance.  If you don’t set the monitor but just watch the seconds (and minutes obvs) go by, you can just stop when you’re supposed to rest, and in the end it’ll have your total meters listed for you.  Boom.