Friday 6/5/15

Friday 6/5/15

Tomorrow: Regular classes are cancelled for Becci’s Fundraiser! Athlete & Judge check in is from 9-9:30 am. You can start warming up your bench as soon as you arrive. 

Event 1: Establish a 3 rep max bench press. (This will work exactly like our testing week. Get a judge when you’re ready to be scored.)

Event 2: Burpees. 3 minute AMRAP. Straight up, good ole burpee.

Event 3: 8 Kettlebell Goblet Squats 32k/24k, 60 yard Sandbag clean & shuttle. 9 minute AMRAP

Calling all Judges/Volunteers: We need you! Please come count reps and no-reps. Your morning Kill Cliff is on the house. 

EVERYONE: Start your weekend off right and make a small donation to Becci’s travel to IPF Powerlifting Championships on Go Fund Me. Thanks to everyone that has dropped some cash at the front desk already. Keep em coming! 

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Levels 2-4
Clean Progression
Practice movements from the barbell complex with empty bar/light weight

Levels 0/1
10 Downdog Push-ups
Practice movements from the kettlebell circuit with light weight

Conditioning

“Free Range Children”

Levels 2-4
Barbell Complex – 6 Rounds/6 Reps of each movement
Alternate each round with a partner (2-3 people per bar)

Clean Pull
Hang Power Clean
Thruster
Behind the Neck Lunge (3 per side)
Behind the Neck Snatch-grip Power Jerk

The barbell complex should be performed with the same load for all 6 rounds. This rep scheme is extremely challenging. Each round is one unbroken set. If you can’t finish all 30 reps, your score is 0 for that round. There are to be NO broken sets–once you put the bar down, it is your partner’s turn. If you change the weight on the bar between rounds, your load score is 0. Post total completed rounds and the load to comments below (e.g. 5/135).

Clean and Press
Swing
Clean and Lunge
Swing
Get-up (one on each side)
Swing
Clean and Front Squat

Rest 1-2 minutes before the next circuit.