Thursday 12/15/16

Thursday 12/15/16

Young Athletes – Everyone is PRing their clean!! If you didn’t know, not only do we have a young athlete program for kids up to 15 years old, they are crushing it on the platform. They don’t get enough attention and accolades. So, for the rest of this week, it’s all about these future Game’s athletes doing big things.

Speaking of Kids (and adults) – Very very last call for One Warm Coat. The box is nearly full and we will be taking them to Angels Eyes Inc soon. Many thanks to everyone that has brought in a donation!!

Take the PR¬†– As time goes on and you train more and more, PRs come around less and less in the form of numbers. PRs come in different shapes and sizes and you need to look for them and celebrate them. Honestly, I don’t care that you didn’t lift as much as you “wanted.”

If you’re relatively new and you’ve never even attempted a 1 rep max in your life, then you have zero room to be disappointed. Just the fact that you get to max out is a PR in and of itself and you should be psyched to be on the platform.

To you long timers, get excited if you add one pound to your clean. Literally. I think we should all take a lesson from Team PrettyStrong. If you’ve been around them in person or follow people like Amanda, Becci or Dave on social media, you will see and, more importantly, HEAR them celebrate the tiniest of tiny PRs. They scream and yell and ring cowbells. Why? Because it IS a PR. And when you PR, you take it and you get loud and pat yourself on the back. And if you miss the next rep, oh well. You just freaking PRed.

Regardless of whether put more weight on the bar, maintain or have an off day, you PRed. We can see you finishing pulls more often, your receiving¬†position has improved, you’ve found balance and the list goes one. I guarantee if you’ve consistently been squatting and working the clean by the percentages we’ve told you follow and you’ve watched an embarassing number of oly videoes and you’ve attacked weaknesses, you have set a new personal record. Congratulations! You are a badass in my book.

Warmup
Jump Rope 3 Minutes
Hip Mobility Series

Kettlebell Warmup: 3x
5/5 Halos
5/5 Clean and Push Press
40 Yd Waiter Walk R/L
5 Downdog Push-ups

Lift

Levels 3/4

Work up to a 1 Rep Max Squat Clean.
Don’t waste your time with junk reps. Doubles and singles, start at about 75% and make 5% increases.
Aim for 105% of your current max.

Level 2

Work up to a 1 Rep Max Hang Squat Clean.
Be mindful of your technique–just because you’re going heavy doesn’t mean you should muscle the weight.
Make 5-10# jumps. Be confident and push yourself to a new PR.

***LEVEL 2-4 Members who cannot be here tomorrow (Friday) to max out their Front Squat may go for a 1RM today AFTER the Squat Clean.
You should already be warmed up for the lift after the cleans, so it should only take a few attempts to hit your max.

Levels 0/1

5x
5 Heavy Swings
30 second Downdog Hold
Use a KB heavy enough that you could not swing it for 10 reps.

then,

5x
5 Kettlebell Swing + High Pull (Double KB if possible)
30 second Reverse Table Pose

Skill
Use the remaining time to work on backbends. Start with stretching the hip flexors for 60 seconds per side.
Stay with the variation that is appropriate for your current back and hip flexibility and shoulder stability.
Don’t strain your lower back by hyperextending–try to open up the front of your chest and bring the curve into your upper back.

Supine Hip Bridge
Full Bridge (Yoga Wheel Pose)
Drop Back to Bridge at the Wall (walk down with your hands)
Drop Back on the Mat