aryanpull Coach Ryan getting shipshape!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Review the 8 positions of the power clean.


2. Power clean

  • 5-5-5

 This is a deload week. Use the weights you did for your 5-5-5-3-3-3 day three weeks ago.

3. “Larry Fine”

4 Rounds of:

  • 12 Front Squats
  • Run 400m
  • Rest 3 minutes

*front squats should be performed unbroken, as fast as possible with good form. you will be recording your time it takes to perform front squats each round

*score is fastest and slowest time of front squats sets

LIII: front squats @ 60% 1RM

LII: front squats @ 50-60% 1RM or choose a weight that will appropriately allow you to perform 12 unbroken reps,  do back squats or dumbbell squats as appropriate

LI: 8-10 front squats then 400m runs, not for time

Have fun!