WOD
 | Sat, Apr 26 2025 |  |
 | Mon, May 26, 2025 at 10:00am Memorial Day Murph |
| Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina |
| Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20250426 | Squat Clean Max | Max Split Jerk | STAY HYDRATED |
Barbell Strength 20250426(Check In) Warm-up: -200m walk --Then-- 30s Each -Bottom of squat -Couch stretch (each leg) -Box or banded front rack stretch -Doorway chest stretch --Then-- -5 Air squat -5 Alternating lunge steps -5 Inch worm -5 Air squat --Then-- 2 Rounds with an empty barbell -5 Quick feet drill -5 Barbell upright row (clean grip) -5 Tall squat clean -5 Hang squat clean -5 Squat clean -5 Split/push jerk Clean warm-up: -5 reps @ 40% -3 reps @ 60% -2 reps @ 70% -1 rep @ 80% Clean MAX: 20 min to find 1RM Suggested working sets -1 rep @ 85% -1 rep @ 90% -1 rep @ 95% -1 rep @ 100% continue adding to failure Jerk: -2 sets x 3reps @ 70-80% -3 sets x 2 reps @ 80-90% -4 sets x 1 rep @ 90%+ Accessory: -Max 1 minute tire flips! Stretching: -:30 couch stretch -:30 set child pose -:30 scorpion stretch Foam Rolling: -Quads: 1-2 minutes. -Hamstrings: 1-2 minutes. -Glutes: 1-2 minutes. -Shoulders: 1-2 minutes.
|
Cleans
|
|
