POD at 619 Tuesday, 22 November 2011

POD at 619 Tuesday, 22 November 2011

Your Commitment is inter-related to your Success. Your Commitment is only as strong as your Core Values. I am very committed to your Success and want you to know that teamwork inspires me and motivates me to make 619 the best place to meet your fitness goals.

Value of the Day for Monday was: Reliability

Monday at 619 we focused on the Power Clean exercise. After the warm up we did some wrist mobility exercises and Power Clean Skillwork.

The POWER DEVELOPMENT Portion of The Plan of the Day (POD) was 5 sets of 3 with 2 to 3 Minute Rest Intervals in between. Power Cleans will be the focus every Monday for the rest of 2011. Breaking this complex movement into it’s most basic parts and getting a strong grasp on those basic parts will help you to master this “BIG DADDY TYPE EXERCISE.”

I Have found that having a strong grasp of the Front Squat exercise and the Hang Clean will make you more proficient at Power Cleans. Some might say that the deadlift is an important element as well but I have found that the Front Squat builds core strength better for de-conditioned, beginner, and novice type athletes for the Power Clean better and faster.

POWER DEVELOPMENT for Monday

POWER CLEANS

5X3 @ 75 – 85% OF 1 REP MAX

The CrossFit STRENGTH/STAMINA Builder for Monday:

5 ROUNDS FOR TIME

3 WALL WALKS
10 PUSH PRESS/JERK 95/65#
200 METER RUN

Mobility

Foam Roller for Upper Body

POD at 619 Tuesday, 22 November 2011

Value of The day for Tuesday is Faith

After thorough Warm Up…

Overhead Skillwork
Hang Snatch Skillwork

STRENGTH DEVELOPMENT FOR TUESDAY

8 @ 65 %, 6 @ 70% WARM UPS, then

5×5 @ 75 – 85% of 1 REP MAX add weight every set 2 to 3 Minute Rest Intervals with 20 AB MAT SIT UPS in between

The CrossFit STRENGTH/STAMINA Builder for Tuesday is

5 ROUNDS OF EACH TRIPLET FOR TIME

10 SECOND L SIT ON PARALETTES
10 4 POINT L HANGS
10 TOES TO RINGS then..

5 BOX JUMPS
5 WALL BALLS
5 KETTLEBELL SWINGS 2.0/1.5 POOD

Mobility

Foam Roller for The Lower Extremity

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