Fitness: Spend 15 minutes working up to a moderate load on the complex of:
Halting Clean Deadlift + Clean + Jerk
Focus on having your weight over your mid foot at the mid-hang position. If you have a hard time organizing the pull off the floor, perform the clean from the mid-hang, after the clean halting deadlift.
1) Clean and Jerk
2) High Hang Clean + Knee Hang Clean + Jerk
70% x (1+1+1) x 2
Fitness: 3 x 5 Linear Progression
Start at a weight that allows you to make jumps for the next 5 weeks.
Performance: 70% x 8 x 4
Rest two minutes between sets. Use 105% of the 1RM you used for last cycle.
Post loads to comments.
- Happy belated birthday, Pablo!
First Veg and Egg CSA Pickup Today PLUS Eggs for Sale
- Bring your own bags to carry your goodies home
- Pickup is 6-8:30pm; anything unclaimed by 8:30pm is given away
- When you arrive, see Michele with the clipboard to check your name off the list
- Questions or issues? Email mignyc [at] gmail.com
Still want to sign up to receive eggs every week? You can! Download this form and return it to Herondale Farm.
Finally, have you been wondering how delicious a pastured, farm-raised egg could possibly be? It’s your lucky night! We will be offering eggs by the dozen for sale tonight to any member. They are $6.50, cash only. See Michele to purchase.
LAST CHANCE to join CFSBK’s Speed/Power Series
And while you’re at it, you can train for a super fun track meet, old school style.
Where: the epic Icahn Stadium on Randall’s Island
When: July 22, 2014
Michael O.’s Speed/Power Series crew is participating in a variety of events, from the 5000m, 1500m, 800m, and 4x400m relay. If you are interested in participating in any solo event or as part of a relay team, email michael.olzinski [at] gmail.com. To learn more about the event, click here.
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