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July 1 2016

30
Jun

July 1 2016

Rachel Thayer Hammy 2016

July 1 2016

Happy Birthday, Rachel!

STRENGTH
Clean & Jerk :
3 @ 55%, 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 70%, 2 @ 75%
Front Squat
3-3-3-3-3-3-3

WOD
Tabata Box Jump Over, 24/20 in (Fitness Rx can Step Up and Over)
Tabata Front Rack Lunge, CRX:115/75 lbs, FRX: 75/55 lbs
Tabata Rope Climb, 15 ft CRX: Climb, FRX: Progression

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Coach Vinny and Coach David are proud to begin a new strength focus today that will remain in effect through the whole month with a lot of attention being delivered to the Clean and it’s complementary lift, the Front Squat. Use this time to really dive in and develop better motor patterning with initiation of the “press” through the floor with your feet, firing the quads into the rise above the knee, and pulling yourself under the bar with your traps for the Clean.