6/16/14 DAY 36 of the PUSH UP CHALLENGE!!!! (If you are doing this challenge, there is no denying your push ups have gotten better!!! It is NOT TOO LATE!!!)

Jen Moran's awesome handstand!!!

Jen Moran’s awesome handstand!!!

Workin hard CFS athletes!!!

Workin hard CFS athletes!!!

We love to see the new members on the GHD machine!!!

We love to see the new members on the GHD machine!!!

SWOD:

Front Squat

3 x 5 (add 5 lbs to last workout)

WOD:

3 Cycles

Muscle Clean/Push Press

***You will complete one muscle clean and a push press, then 2 muscle cleans and 2 push presses, then 3 muscle cleans and 3 push presses…you will complete this pattern until you fail and have to put the bar down. Once you have put the bar down, you will rest 3 minutes. 

***Second attempt you will decide if you went too heavy or too light and you will try again!!! Pick a new weight (heavier or lighter) and complete one muscle clean and one push press, then 2 muscle cleans and 2 push press and so on until you fail and have to drop the bar…Then Rest 3 minutes.

***Third attempt will follow the same pattern…are you now ready to add some weight or did you still go too heavy on the 2nd attempt.

***Remember…these are MUSCLE CLEANS…there should not be any re dipping of the hips when receiving the bar. We are thinking about a big jump/shrug and full hip extension with FAST elbows BUT no re bending of the knees!!! This is a different movement than we are used to!!! Your trainer will make sure you are getting the most out of this move that you can!!!!

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s