Wednesday, October 9, 2013



Today’s Schedule:
Skill: Clean and Jerk technique

Lift: Every 2 minutes for 12 minutes  Shankle Complex (1 deadlift, 3 power shrugs, 1 hang squat clean, 2 jerks) @ as heavy as possible
Beginner: for technique

WOD: “11.3 anyone?” 1 minute on, 1 minute off for 5 working rounds of :
squat clean

Level 4: 165/110#
Level 3: 135/95#
Level 2: 95/65#
Level 1: 45/35#

TWIST  BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at
Anterior shoulder Barbell Smash: 2 minutes on each side
T-spine Plate Smash: 2 minutes
T-spine smash Overhead Extension (Bar and foam Roller): 2 minutes
Forearm double lacrosse ball smash: 2 minutes on each side
Voodoo Floss Forearm

Bonus Lifting:

Gymnastics:(view more at
For quality:
50 hollow rocks
50 superman rocks

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