02/08/2016

Happy Birthday John Vernasco!!

Thank you so much for everyone who
contributed to the Brett Becker Fundraiser.
We raised $3500 to help the Becker family.
What an amazing community we have!

2016 Pre-Season Cycle
Week 6

WARMUP:
Lower body banded mobility
 -low lunge stretch against banded tension
 -internal and external resistance
Sumo squat thoracic rotation 
 - :20 on, :10 off 3 x each side
Front rack band prep
Posterior cross banded distraction

STRENGTH:
1 Power Clean + 1 Hang Clean + 3 Front Squat
every :90 for 7:30 (5 sets)
- build to heaviest complex
- goal is to be @ 75% of Front Squat or as 
 heavy as last Mondays Complex.

METCON (AMRAP - Reps):
AMRAP 8
- 3 Power Cleans (165/105)(<70%)
- 13 Box Jumps (24/20)
Ladder up by 3 Power cleans to 12, then back 
down to 3, then back up (3,6,9,12,9,6,3,6,9, ect)

Rest exactly 1 min, then begin 1 min Cashout:
- 9 Burpees
- AMRAP Power Clean in remaining time
Add 4 reps to score for every additional power clean completed.

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