11/7/11 "Hidden Grace"

-Written by KC

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."- Thomas Jefferson

Sunday AllStar Olympic Weightlifting Club

Every Sunday from 11 to 1pm AllStar athletes gather at the box to practice lifts together. This allows for a big chunk of time to focus on technique work, in addition to the weekly wods we do. Coach Arjun leads up the Oly Club and offers up the weekly perscription for work on a lift. He is a great coach and offers feedback and homework, as well as takes pics and records movement so athletes can 'see' what they might need improvement on.

OLY CLUB IS FREE as part of your AllStar Membership!!!!

Oly Club Workout

Front Squat

Work up to a 1 rep max.

Then: 5x3 Clean and Jerk (@70% of 1RM)

AFTER THAT: We all felt pretty motivated to WOD together, mostly for fun not because we felt we should do any more work. Kip picked a body weight wod:

"JT"

21-15-9

Handstand Push Up

Ring Dip

Push Up

After that we called it a day!!!!

Hidden Grace

Workout of the Day

Warm Up:

3 Rounds

10 Shoulder Dislocates (proper form)

10 Sit Ups

10 Push Ups

10 Squats

Skill:

3 x 5 Gymnastic Straight Arm Press Out

WOD:

"Hidden Grace"

6 Rounds

5 Cleans (135/95)

15 Pull Ups

10 Box Jumps

Kip makes it in from Honolulu!