January 4, 2019

GROUP WARMUP
2 sets -
5 plate squats
5 lying overhead plate stretch
5 T-spine openers
5 Glute bridges
:15 frog stretch

BARBELL TECH
Every 2 minutes for 10 minutes
1 slow first pull power Clean (pause in catch position)
youtu.be/s-w6Zj1wAhg + 1 push jerk (pause in catch position)
60-65%

LEG STAMINA AND GLUTE WORK
A.
4 sets of:
2 Front squat + 4 back squat @68% of Front squat

B.
3 sets of:
6 Russian Kettlebell swings
5 Hamstring sliders
:20 Glute bridge hold (with or without dumbbell)

MOBILITY
1:00 pigeon stretch each leg
1:00 couch stretch each leg

HAPPY BIRTHDAY RANA KHAN & HANK WOLFF!

Saturday Sweat Class
We've added a regular Sweat class each and every Saturday at 10 AM with Jill Wheeler. Join us! $15 for non-members and $10 for members.