Gym Experience

Miss that Colio

CLEARA. 2 Minute Jog (60%): get lost in meditative thought and prayer.       no rest going into BB. 2 fast rounds of: 10 Wall Balls + 10 Burpees       no rest going into CC. 2 Minute Jog (75%): Get lost in further meditative thought and prayer; start visualizing and preparing for the STRONG & BALANCE.

STRONGA. 5 Sets of:1 Front Squat; rest as neededNOTE: in 5 sets build to a heavy front squat. Log what you build to. Compare notes. Once it's tough, shut it down and move onto B. B. 5 Sets of:Power Clean & Jerk 1. 1. (rest 10 seconds in between)NOTE: Work on getting that bar deep within pockets before going into that second pull (Open hips fully on second pull, then close hips fast making up the third pull). Log loads accomplished. C. 3 Sets of:

Clean Pulls 1. 1. (rest 10 seconds in between); rest as needed

NOTE: Go heavy. This lift is to get you stronger at your first and second pulls of the clean so it would only make sense that you go heavier than what you can clean. Stay tall at the top, not cutting it short by bailing under it. Stay through the lift just as you would stay through a punch if you were punching somebody. BALANCE3 Sets for times of:6 Power Clean & Jerk (185/115)12 Box Jump Overs (24/20)24 KBS (70/55/35)50 Double Unders       rest 3 minutesNOTE: Log 3 different times. Try and be consistent from round to round. The box jump overs are just like they sound (jump over box). Scale as necessary.         +WAR Concept: Click to Read "The Fullness"