If you have some time off on Thursday, The Port is going to help the Gather food pantry again. This time is a little tricky, but if you can leave work for an hour, we could really use the hands. Thursday, December 20th from 10:15 to 11:15. Just an hour of your day to help feed 500 kids.
Spend 2 minutes in Z1
Then, coach driven warm-up with a barbell
Group mobility session
Weightlifting complex – 1 clean + 1 hang clean + 1 S2OH
So this is one of those complexes that doesn’t define whether the cleans NEED to be power or squat. All too often our tendency as athletes it to do what we are good at. Meaning if we are uncomfortable with the squat clean, we just assume to power it. So today, step out of your comfort zone even if it might mean lowering the weight on the bar. It is the only way that you’re going to get better.
1 round; AFAP
40 hang power cleans (115/75#)( 95/65#)
One round, AFAP.
You’re not going be heavily penalized for taking risks in this one, unlike last weeks deadlift WOD. Go for giant sets. Use your experiences from past WOD’s, tapping into your strategy and determining your plan for this one. How did it feel last week in the heavy deads? How did you do in the 100 push press WOD? What can you use to shape your attack for today?
Make it hurt.
Big things coming to the accessory piece in the new year. Keep an eye out for some really cool changes.
2 back to back TABATA’s with 2:00 rest between
1. Plate lateral raises
2. Wheels on the bus