Gym Experience

The back angle during the drive up from the bottom is critical to the correct use of the hips. The correct angle is produced when the bar is placed just below the spine of the scapula and directly vertical to the middle of the foot, the back is held tight in Lumbar and thoracic extension, the knees are parallel to the correctly placed feet, and the correct depth is reached (Starting Strength). 

CLEAR50 Ring Dips + 50 HSPU for timeNOTE: Log time completed. Let your shoulders recover after this so that you can move into STRONG somewhat recovered...STRONGA. Build to a tough single in the Power SnatchNOTE: Log load that you built up to...B. Build to a tough single in the Power Clean & JerkNOTE: Log load that you built up to...

C. Back Squat (Low Bar):Set 1 - 5 Reps @ 65-70%Set 2-3 Reps @ 75-80%Set 3- 1 Rep @  85%-90%Sets 4-6 - 1 Rep @ 90%-95%       rest 3 minutesNOTE: Listen to your body. Log loads. Compare to last week

BALANCE

A. Complete 4 Rounds for time of:15 Burpees + 100 Meter Hill SprintsNOTE: Be creative of what hill you choose to do this on. Do the burpees on some grass. The hill shouldn't be too steep, but steep enough so that you can maintain the same speed throughout the 100 meters.         ORB. WAR Loop For Time