October 26 2016
There are a few more days left on the pre-order for the new hoodies and sweats. All orders need to be in by Saturday, October 29th. Feel free to try on the samples we have to ensure your size and fill out the info on the order form located in the gym or email [email protected]itstrongsville.com to place the order.
1 Power Clean + 1 Hang Squat Clean + 1 Jerk:
Run, 1600 m
— then —
5 rounds of:
10 Medicine Ball Clean To Overheads, 20/14 lbs
10 Knees To Elbows
CRX: 20/14 lb Med Ball, K2E
FRX: Pick Weight Med Ball, Hanging Knee Raises
Goal: Sub 9-Minute Mile, and 10 Minutes for remainder, 20 Minute Total
Coaching: The mile should be treated as a test, so give it your best! When you come in from the run, you’ll immediately start the 5 rounds. The Med Ball Clean to Overhead involves a full squat for the Clean, so you can consider it a Squat Clean Thruster (Cluster). For the Knees to Elbows or Hanging Knee Raises, control your swing by using your abdomen to perform the movement. This is instrumental in developing the kip. If you’re unable to hang onto the bar for them, then opt for Crunches on the floor with knees contacting elbows.