WOD 050711

SO I'VE HAD SEVERAL CLIENTS (PARM)- BEGGING FOR A STRENGTH WOD FOR A DAY. I'LL COMPROMISE AND WELL DO A WORKOUT IMPLEMENTING ONE OF THE OLYMPIC LIFTS THAT INCORPORATES STRENGTH, SPEED, AGILITY, FLIXIBILITY, BALANCE, POWER, AND ACCURACY. THE CLEAN. SO HERE'S THE ROUTINE.

"SPRING CLEANING"

TO START:

ABORIGONY STANCE- CHANGE WIDTHS AND DEPTH OF FEET AS WELL AS ANGLES OF FEET- 1 MIN
LATERAL HIP FLEXORS
GROIN
FRONT HIP FLEXORS
30 DEEP AIR SQUAT TAKING ADVANTAGE OF THE "BOUNCE" AT THE BASE
SQUAT CLEAN BALANCE WITH A DOWEL BUILDING TO A BAR
PRACTICE ACCEPTING THE BAR IN THE RACK POSITION FROM THE RACK

WARMUP USING A MED BALL FOR MED BALL CLEANS

WARMUP USING 30% OF YOUR 1 REP MAX FOR ABOUT 8-10 CLEANS

I'M AM LEAVING THE TYPE OF CLEAN YOU DO UP TO YOU. YOU MAY CHOOSE POWER, MUSCLE, OR SQUAT. TRY TO ATTACK WHICHEVER IS YOUR WEAKNESS.

THEN PERFORM THE FOLLOWING PROGRESSION

CLEAN 5, 5, 3, 3, 1, 1, 1

BUILD UP TO AND ATTEMPT TO ESTABLISH A NEW 1 REP MAX CLEAN

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ON A SIDE NOTE, I WILL BE OUT OF TOWN TIL SUNDAY NIGHT REPRESENTING CROSSFIT GROTON AND PBFD AT TOUGH MUDDER MT. SNOW. WISH ME LUCK. JOSH WILL HAVE THE FORT. I'LL BE UPDATING THE WODS FROM MY CELL PHONE (HOPEFULLY). EITHER WAY I'LL LEAVE JOSH WITH A FEW NASTY WODS FOR YOU GUYS. HAVE FUN. SEE YOU IN THE BOX...