Thanks to CFSQ member Mike Hawe for hosting our first weekend workshop, on the Pose Running method, this past Saturday. Everyone who came out to Marietta High School worked on Pose technique drills to run more efficiently and prevent repetitive-stress injury from heel striking. We’ll be incorporating some of these drills in our warmup program during the next training cycle.

Warmup
Jump Rope 300 Revolutions

30 Minutes
Olympic Clean Warmup:
PVC Shoulder Mobility
5 PVC Shrug
5 PVC High Pull
5 PVC High Pull with footwork
5 PVC Tall Muscle Clean
Repeat with Barbell

Hip Flexor Stretch
5 PVC Front Squats
5 Barbell Front Squats

Repeat the Following as many times as possible with perfect form for the remainder of the half hour:
Leg Swings
5 PVC Tall Power Clean
Repeat with Barbell
5 PVC Hang Above the Knee Power Clean
Repeat with Barbell
5 PVC Hang Below the Knee Power Clean
Repeat with Barbell
5 PVC Power Clean from Floor
Repeat with Barbell

Cossack Mobility Stretch
With a barbell:
3 Tall Power Clean + Front Squat
3 Hang Above the Knee Power Clean + Front Squat
3 Hang Below the Knee Power Clean + Front Squat
3 Power Clean from Floor + Front Squat

Dynamic Pigeon Drill
With a barbell:
3 Tall Squat Clean
3 Hang Above the Knee Squat Clean
3 Hang Below the Knee Squat Clean
3 Squat Clean from Floor

Conditioning
Barbell Complex: 12 Minutes AMRAP
Hang Squat Clean
Alternating Lunge
Push Press
**every time you put the bar on the floor, perform 5 burpees**