Monday 9/19/16

Coach John lifting not a small amount of weight

Our biggest community event of the year is THIS SATURDAY! Advanced registration ($20) for WOD to WIN: CFIL Stands Up 2 Cancer will close Thursday night (late/onsite registration will be available for $25). Don’t miss out on this great community event with some amazing raffle prizes! WOD details will be released in the next few days so stay tuned! REGISTER HERE


Oly Lifting – Technique

Triple Pause Clean Pull (6 x 2, ascending)

Full 3-second pause at each of the following 3 positions:
1) 2 inches off floor,
2) Mid-knee,
3) Mid-thigh, then finish hip & knee extension into clean pull

Perform 2 reps every 90 seconds for 9 minutes (6 sets). Focusing on hitting each position correctly and pausing the full 3 seconds. Start at ~75% of best clean, try to build to 100% or more of best clean

Strength & Conditioning

1 Barbell Complex E2MOM for 20 minutes (10 total sets). May add weight every 2 sets if desired. Record weight used for last 2 sets.

Barbell Complex:
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
1 Push or Split Jerk


Barbell Quad Smash – 2 mins/leg
Foam Roller Lat Smash – 2 mins/side

Categories: WOD

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