A)
Barbell Complex
1 Clean Pull
1 Clean
1 Hang Power Clean
1 Split Jerk
20 Minutes to go AHAP
B)
Run 1200Mtrs
The 3 Rnds
15 SDLHP 42.5kg(30kg)
15 Pullups
HAVE YOU REGISTERD FOR THE OPEN ?? FIRST WOD ANNOUNCED IN 7 DAYS.............
REGISTER FOR THE OPEN..................................................REGISTER FOR THE OPEN HERE
The Jerks can turned into a Thruster or you may use a Push Jerk or Split. Its really about ROM Clean is a Full Squat. Or Power Clean and Front Squat. I think you get it buy now.
Saturday Kyle, Koz and Myself drove down to the Gold Coast to get some coaching from Donnie. For me it was kind of like meeting a rock star... but screaming would not have been appropriate. Koz did all the screaming for me.
Donny Shankle is a five time national champion and world team member in
the sport of weightlifting. He is the only weightlifter in the United
States to defeat in competition a defending world champion in over 30
years. At the 2007 annual Arnold classic Donny was named the country’s
most inspirational weightlifter. He is the only American weightlifter to
have trained both as a resident athlete at this country’s regional
Olympic training complex and under the tutelage of the world’s greatest
weightlifting coach and teacher Ivan Abadjiev. Donny is a marine corps
veteran of the Iraq war and resides in Fort Mill, SC. He is currently in
pursuit of the Rio Olympics in 2016 and is a part time personal trainer
with more than ten years experience certified through the National
Academy of Sports Medicine.
It was a great experience and we all learned a lot. I'm sure you will see more PR's at they gym as the knowledge gets passed down. I would go to another seminar at the drop of a hat. Here's a clip of Kyles PR, Well done mate!
A)
