Friday June 28 (Week 4)

Morning Session

A: Power Clean 

     5 Sets of 3 Rest 2:00

B: Team workout: Winner has most number of rounds + Reps by the end
3 sets of 3 min AMREP with 3:00 in between Keep number of rounds

     3 Power Clean T&G 
            (155 /115 / 65 / 45)

     6 Hand Release Pushups 

     9 Jump Squats 

This one is going to be a good one. Watch this video, its a good intro to the clean if you haven't done cleans before. Try to watch it so we can make things go faster. This is part 1. Might be a good idea to watch part 2 as well. The second video shows some girls killing it. Might be a good watch so if you have some time.

http://www.youtube.com/watch?v=mEyoH5FV03s

http://www.youtube.com/watch?v=lMwdAG2xkXI

Started off the morning with nine people. Nine is a lot. We had to spread people out a little to make sure there was enough room. I got 230 for 3 touch-and-go power cleans which was probably some kind of PR. Other highlights of the morning, Hick-man did 1 at 230 which is great. Team Abs/Joy dominated in the little AMREP comp we did (though I maintain they miscounted... seriously... they cheated). The Mad / Tag / Tif team learned the correct way to power clean, and G figured out how to tape his thumbs to avoid blisters.

So far here is what I have noticed about our little group. The guys need to really work hard on their flexibility (Probably hamstrings and ankle) and rack position (elbows high with the bar on your shoulders) Girls just need to get stronger and more explosive. The biggest thing again is working on opening and closing the hips. I'm pretty upset that the Abs/Joy team kicked our butts. I was probably going as at about 95% and was dead by the end of the workout. We still got rocked. Not too bad for 4 hours of sleep though. Rest up this weekend and come focused and ready to go on Monday. There are going to be a lot of people there so we'll see how it goes. Might need to run two back to back sessions or something. Hopefully I get the weeks workouts on the blog sometime tomorrow.

Afternoon Session

3 hour hike with Molly and Jackie. It was fun. The themes of the day were "Just go for it" and "WWL&CD"... (What would Louis and Clark do). Feel free to photo-shop a shirt for me.