Links To Sign-In Friday
Meeting ID number: 504-063-0477
- 6:00AM THIS LINK Password: 802
- 12:00PM THIS LINK Password: 802
- 4:30PM THIS LINK Password: 802
- 5:45PMTHIS LINK Password: 802
The Warm-Up
https://youtu.be/tiXO4JRrIHU
The Strength
- If using DBs, perform all reps on one side, then the other
- If you have the ability to build in weight, note the increase in rest time for Rounds 5 on...
Active Rest
- Mobilize OR
- 20 Mtn. Climbers
- 2 Runners Stretch
- 10 Phelps
https://youtu.be/PSqp8o0Vx7I
Flaw Fix: The Dumbbell Clean
We have been seeing a 'curl' more than we've been seeing cleans when using dumbbells for this movement. Even if you're not using a DB for Fridays strength, take a look to see what we are looking for with the movement.https://youtu.be/WdrNxLoYPQ4
The WOD
- A WOD tip would be to perform a Squat Clean for your very first front squat rep if you are able. That way you aren't wasting time catching at your shoulders, and then squatting into your first rep.
- If using a DB or KB, hold at your chest (goblet squat) for Front Squat, then perform 4 HPC on one side, 4 on the other.
- Rx=95/75 Barbell and 50/35 DB, Performance=75/55 BB and 35/25 DB, Fitness= 45/20 BB and 20/10 DB
https://youtu.be/m5Mjaj10QYk
The Finisher
Please make sure to review correct Hollow Body Position. Many are losing the benefit of the exercise by performing incorrectly.https://youtu.be/RXXFoQLfRd4
