Motor patterns, greasing the groove, StrongFirst, last rep best rep…..every word of this video is pure gold. And I’ll be the first to admit, I’ve thrown myself off the pullup bar or chicken necked the hell out of the rep because I knew the workout was over. And I’ll also be the first to admit, that as a reformed koolaid drinker, it’s cost me in the long run. Lesson learned. The lifetime goal is to make the last rep look just as beautiful as the first. 

July 4th – Party in the Park – One workout only at 10 am. Get it while it’s hot. 

There are Level 1-3 tests coming up in early July. If you are not a 10/10 Level 3 member, here’s your chance to get right with the house……we know, we know, the conditioning is hard. Suck it up and come get it done. 

Warmup
Speed Ladder
Hip Mobility Series

Barbell Clean Progression
L3/4 – once through with empty bar, then add light weight and do the entire progression again
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Conditioning
“Contrast Shower”

16 Minutes E2MOM (8 rounds)
Levels 3/4
3 Clean Pulls
2 Hang Power Cleans
1 Hang Squat Clean
2 Front Squats
3 Power Jerks

L4 – 135/95
L3 – 115/75

Level 2
Double Kettlebell Complex*
5 Swings
5 Cleans
5 Squats
5 Push Presses

Levels 0/1
6 Rounds (16 minute limit)
Single Kettlebell Complex*
Right side:
5 Swings
5 Cleans
5 Squats
5 Push Presses
Then repeat on left side.

*rest only after both sides are complete 

Log your workouts at Beyond the Whiteboard.