17 September 2016

Feeling unbelievably appreciated by our outstanding and generous members ...

Feeling unbelievably appreciated by our outstanding and generous members ...

Article: Clean Eating Recipes for Busy Weeknights

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Med Ball Clean - Technique Progression
1. Deadlift (focus on good setup)
2. Deadlift Shrug (focus on fast extension and shrug with no arm bend)
3. Front Squat (focus on depth of the catch)
4. Shrug and Drop Under (focus on shrug and beating the ball down, catching low and tight)
5. Full Medicine Ball Clean

Mobility
PVC Pass-Throughs & Wrist Mob
Barbell Quad Smash
Barbell Hamstring S&F

Metcon
Teams of 2,
3 RFT:
50 Ball Slam (30/20#)
50 Push-Up
50 Squat
*** Must Row 10 Cal before switching ***