Friday, September 28

Week three on our clean progression, building over the course of a total of (5) weeks. 1. Clean Primer 2. Clean Training 3. Front Squat Building upon last week on all three. Conditioning to follow, combining snatches and clean and jerks with double-unders. -------------------- WARMUP 2 rds :30s Alternating Samson Stretch :30s Warrior Squats Followed by... 25' HS Walk/Wall Climb/HR Pushup 5 Good Mornings 5 Stiff Leg Deadlifts 25' HS Walk/Wall Climb/HR Pushup 5 Back Squats 5 Elbow Rotations 5 Strict Presses 25' HS Walk/Wall Climb/HR Pushup 5 Front Squats 5 Hang Squat Cleans

"Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind." – Dr. Seuss People aren’t thinking about you. People are thinking about, what you’re thinking about them. We can move about this world constantly in a state of wondering what others are thinking of us. In an effort, to please them. To look "right" in their eyes. But we recognize, we are chasing something we can’t control. Something that will never, ever, fulfill us. What does matter, is our opinion of ourselves. Our true opinion. This starts by fulfilling the promises we make to ourselves. By getting up in the morning at the time we promised ourselves we would. By going to gym we promised ourselves we would. By holding true to the nutrition plan we promised ourselves we would follow. By being able to look in the mirror, and know, we’re making that person proud. Everyone else’s opinion, is background noise.

Squat Clean Primer (5 x 2)

5 Sets of the Complex: Pausing Clean Pull 3-Position Squat Clean

Squat Clean (Emom 15)

On the Minute x 15: Minutes 1+2+3 - 3 Squat Cleans Minute 4 - Rest Minutes 5+6+7 - 2 Squat Cleans Minute 8 - Rest Minutes 9+10+11: 1 Squat Clean Minute 12 - Rest Minutes 13+14+15: 1 Squat Clean

Front Squat (2x4,2x3,2x2)

Week 3 of a 5-week progression, adding 3% to each lift. 2 Sets of 4 @ 76% 2 Sets of 3 @ 81% 2 Sets of 2 @ 86%

Twist and Shout (AMRAP - Rounds and Reps)

AMRAP 14: 1 Power Snatch 2 Overhead Squats 3 Power Clean and Jerks 40 Double-Unders

Rx Barbell – 135/95 Rx+ 155/105

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