TECHNIQUE
15 minutes to work on power clean & jerk
BARBELL WORKOUT
6 minute AMRAP of:
Power clean & jerk Rx+ 185/125; Rx 145/105; M55+ 135/75
Work with partner to count & help judge.
ALTERNATE WORKOUT
4 minute AMRAP of:
Power clean & jerk
Work from power position. Focus is on mechanics. Stay light. Don’t exceed 30 reps.
STRENGTH
2 sets of: 15 Back squats @ 65%
3 sets of:
10 Dumbbell hang squat clean 50/35
15 inverted bar or ring rows
MIDLINE
2 sets of:
15 abmat situps
:30 plank
:30 plank left
:30 plank right
MEMBER SPOTLIGHT – TIM GRABENBAUER
Tim have been a member at the gym for 5 years. Although he was once an “on and off” type of guy, once he re-committed, he’s been full-force. So dedicated in fact, that he routinely beats Gina to the gym, arriving before 4:30 AM for the 5 AM class! (I think a little credit is due to his brother, Mike G. Once Mike joined, Tim fully committed. Maybe a little sibling rivalry, maybe accountability…either way, we are glad it “stuck” this time).
Despite the early wake-up, Tim is raring to go. He has worked hard to improve his movement patterns, specifically in the lifts and is currently going through Structure sessions to further revamp and strengthen himself.
When we don’t see Tim, we know he’s probably off hunting and fishing. He enjoys life and the outdoors and doesn’t take things too seriously.
Here’s more on Tim…
Occupation: Harbormaster/Marina Director, City of Vero Beach
Family: Wife Diane, Daughter Kristin, son Justin, stepdaughter Nissa and step-grand daughters Kenzie and Remi.
Favorite movement or workout: Lifting and running.
Favorite cheat meal: Hurricane dry rub wings and craft IPA
Hobbies: Boating, biking, fishing, hiking, diving, kayaking, hunting, camping… Just about anything outdoors!
Little known fact: On December 6, 1986 I was the captain of a 95′ Coast Guard Cutter searching for 3 missing locals (Chamarros) who were in a 14′ boat in the Philippine Sea. It was the 5th day of the search and we
were returning from a point 170 miles offshore the island of Guam. The search had been suspended because we were in the direct path of approaching
Super Typhoon Kim. At 2:00 a.m., 61 miles offshore, in 12′-15′ seas, we spotted a dim white light that turned out to be a flashlight that they had turned on when they saw our running lights. I will never forget the thankful look in their eyes as we got them on board one by one.
