Friday, June 13
“I am happy because I’m grateful. I choose to be grateful. That gratitude allows me to be happy.”
—Will Arnett
Announcements
“UnLabel Poverty” - Free, 3-day event that starts tonight at 81 Broadway Street in Downtown AVL. Multimedia, story-sharing, panel discussions, poverty walk experiences, etc., designed to challenge stereotypes and assumptions toward our neighbors in poverty or experiencing homelessness. Come by!
Warm-up
2 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of banded steps forward and backward
8 hip & back extensions
30 seconds of foam rolling for your back/lats
-then-
2 Rounds, not for time, of:
3-5 deadlifts, empty/light barbell
3-5 hang Power Cleans, empty/light barbell
3-5 front Squats, empty/light barbell
3-5 shoulder Press, empty/light barbell
3-5 clean & jerk from mid-shin
Strength/Skill
Superset:
Single Arm Dumbbell Shoulder Press 24-24-24
Deadlift 5-5-5
Athlete Instructions
Movement Demos
WOD
1 Clean & Jerk, pick load
Every 3 mins for 30 mins.
Athlete Instructions
Full clean, aka squat clean.
Goals
Super Fitness Robot time / rounds:
85% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
70% 1RM
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side