WOD – Monday 12/4

There is no official gym-wide challenge this month, however, I “challenge” you to try to stay as consistent as possible during the busy holiday season. Make your health and time at the gym a priority and make sure your attendance does not suffer throughout the month. Find the time.

Spend 2 minutes in Z1
Then, 3 rounds increasing in weight
5 power cleans
5 front squats
5 S2OH
5 back squats
5 S2OH

Hamstring, shoulders, hips and quads.
Full body stretch with a coach. Anything individual on your own.

A section A and a section B. So work for 15-17 minutes in A, then spend 10 minutes in section B.

A. Weightlifting complex – 3 power cleans + 2 front squats + 1 jerk
Very long complex. So testing your muscle endurance as well as your overall strength. Perfect movement will lead to more efficient expenditure of energy. Meaning if you want to push into higher percentages, you need to prioritize good form. Here I would find places within the complex to regrip, refocus and breath. Holding the bar at the waist between cleans or standing tall with the bar high in the rack position between front squats. Deep breath, pull the diaphragm down and squeeze it into your entire core.
B. Goblet lunges – 3x8e; AHAP
Quick yet very important accessory work. Perfect lunges with ONE very heavy KB in the goblet position.

“Bear with Me”
7 min running clock
500m row
With time remaining; ME bear complex
· Clean (any style)
· Front squat
· S2OH
· Back squat
· S2OH
Weight should be “annoying” which means find your limiting factor and make sure that bar is very light for you. We are looking to stay on the bar for a very long time. So coming off the rower and pacing each rep will be very important. If you are unsure of bringing the bar back down on their backs, then substitute 1 power clean + 1 front squat + 1 S2OH + 1 front squat + 1 S2OH. Pretty much the same stimulus without the risk of putting the bar on your neck. Remember, don’t fight it, bring it back down and absorb the impact with your legs.

Accessory Work
Banded leg curls – laying down, double leg; accumulate 100
Banded leg pulls – accumulate 100t

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