Thursday 6/23/16

Thursday 6/23/16

Pool Party: Details are up on our events page. Sure to be one for the books. 

Better Know a Weightlifter: Mattie Rogers

Got Free Tickets from Ticketmaster? The Best Free Shows from The Verge

Warmup
Jump Rope 3 Minutes
Hip Mobility Series

Clean Progression
L3/4 – Barbell – all the way through Squat Cleans
L0-2 – PVC – stop after Hang Power Cleans

Lift

2 – 2 – 2 – 2 – 2
Squat Clean

Work up to a heavy double.

Level 2
Light weight Hang Power Clean Practice

Levels 0/1
10 x 10
Heavy Kettlebell Swings (continue working until higher levels are done with cleans)

After the Cleans:

Levels 2-4
5 x 3
Front Squat (sets across at 85% 1RM)

Levels 0/1
5 x 8
Kettlebell Squats

Core

5x NFT
10 Strict Hanging Leg Raises (or knee tucks)
10 Ab Wheel Rollouts

Log your workout on Beyond the Whiteboard.