Wednesday, May 14, 2014

Fitness

Performance

A.

Hang Power Clean Progression

A.

12 Min to a Heavy Hang Power Clean + Power Clean

B.

Build to a Hang Power Clean + Power Clean

B.

EMOM x 8 @ 70% of A

2 sets

C.

AMRAP 8

Wall Balls 14/8

EMOM 3 Burpees

C.

AMRAP 8

Wall Balls 20/14

EMOM 5 Burpees

 

Some  helpful Wall Ball Tips:

  1. How you hold the ball. Do not hold the ball from its sides, use your arms as ‘tripods’ for the ball. Place your hand and arms under the ball. Bring your elbows together and hold the ball in front of your face. Think front squats.
  2. Perform a perfect air squat. The Wall ball starts with an air squat. So with the ball in front of your face (chin), descend down with your chest up, until your butt is below your knees. Collapsing of your chest and lost of lumbar curve, will push you to drop the ball in front and making the whole movement 10x harder. Trust me. See illustration above. Left is good, right is bad.
  3. Slowly come up and explode! It is not effective for you to explode from the very bottom of the squat so as you ascend from the bottom of the air squat, I want you to come up just a couple of inches and then jump up as high as you can (somewhere around parallel) while throwing the ball up. Think jump squats
  4. Catch on the way down. Ok maybe this is a little hard to grasp, but basically as the ball falls down, you want to catch the ball as you descend back down on the squat. This is done best when your core is engaged. So, as soon as you throw the ball, I want you to take a breath in, stomach tight and get ready to catch the ball.

 

We need volunteers for our station at the Apex Games on May 31. Sign up here! You get a tshirt and FOOOOD. If you’re not competing(and why not?!) then you should volunteer!

 

REMINDER! last call on the ACH switch from credit cards for our Monthly Autopay members! If you switch from credit card payment to ACH(just bring us a voided check!) you will be entered in a drawing for one of 5 $100 Swamp Rabbit Credit on your account! Drawing is on May 17! 

Also, a reminder that all monthly memberships will be billed on the 16th of each month. If you were not already prorated, your next month will be. Please let us know if you have any questions about the switch! Thanks for your help during this transition!