Clean Testing Day

Saturday
12/21/2014

Announcements:
1) Christmas SATURDAY DECEMBER 20th from 12:00 to 2:00 pm at the home of TY & WENDY CROSS. There will be food, fun and games! You can bring the whole family! Don’t miss it!! The address is 33150 W. 151st St. Gardner, KS
2) 8-week physique reminder – sign up now to lock in your spot!
3) Holiday Workout Challenge:
Complete 4 workouts from now until December 28 to win a prize! I’m going to post all four workouts on Thursday, which gives you 10 days to do 4 workouts. The good news is that you can do all of them at home! Look for the workouts on Facebook and post your score/time there too! Everybody who completes all 4 workouts by Dec 28 will also get a certificate of “Not A Christmas Fatty!”

Holiday Workout #1
This is a pretty leg-dominant workout, so I wouldn’t do this one if you’re going to be stuck in the car all day… All you need is a running clock! Your score is the total number of air squats you complete.
12 min AMRAP
At the top of each minute, complete:
12 Sit Ups
8 Push Ups
4 Burpees
With the time remaining in each minute, complete as many Air Squats as possible

Main Class
A: Warm-Up
1) Mobilize Hips and Knees before class
2) Row 250m x 3, rest about 1-2 min
3) Practice Toes to Bar Skill Progression
https://www.youtube.com/watch?v=wBvsAvVRSgc

B: Strength I
1) Clean – build to your heaviest possible single
We’re going to use this weight to start a new clean program designed by our very own, Janelle Shafer! Are you ready to sling weights like her?
https://www.facebook.com/video.php?v=10102520086892629&l=2578426061786651033

C: WOD
4 rounds
3 Clean at 70% of your heavy clean from earlier
15-12-9-6 Toes to Bar

D: Strength Part II
1) Front Squat
3 x 3 heavy (build from last time or establish a heavy 3)
2 x 1 slightly heavier

Barbell Club:
1) Clean skill drills
Clean Pull Under – 2 reps, build to about 50% 1RM
Hang Shrug +Hang Clean – 1+1, build to about 70%
Clean Pull + Clean – 3 x 1+1, at 70%
2) Clean – build to your heaviest possible single
3) Clean Strength
Front Squat – 3 x 3
Clean Pull – 4 x 3
Below the Knee Hang Shrug – 5 x 5 AHAP