011720

011720

MLK Schedule for Monday, January 20: Classes at 9:15 and 6pm only.

A) Deadlift
3-3-3-3-3 Building.

B) EMOM x 5
Complete 4 Squat clean with 135/95 – this must be a load you can go unbroken with and complete in 15 seconds or less. In the reminder of the minute, perform hang power cleans from the knee with an empty barbell (45/35) at a slow, continuous pace.

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・・・ You’ll need to resist the urge to put that empty, “light” bar down on this one… enjoy! . Our workout of the day and featured workout of the week to help you #domorework . 5 Rounds 1) Clean (4 Reps) -These are to be SQUAT cleans from the floor -Recommend Load: 135/95lbs -Max 15 seconds to complete the 4 reps -scaling option: load and/or power clean . 2) Hang Power Clean w/Bar (Up to the Minute) -Each rep to be done from the level of the knee -Recommended Load: 45/35lbs -Active Recovery – Slow, Continuous Movement (No Stopping) . *No rest between reps or rounds *Total Time: 5 minutes . If you like this workout and want a daily release of others that incorporate this method for varying movement patterns, SIGN UP now at link in bio! #clean #squatclean #cleancapacity #holdontothebar #qualitymaintenance #workcapacity #activerecovery #muscularstamina #durantehinshawvaughn

A post shared by Chad Vaughn (@olychad) on Jan 9, 2020 at 10:46am PST

Mobility:
1:00 Lying knee twist
1:00 Pigeon