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Tuesday 22nd & Wednesday 23rd April

Remember ANZAC Day is this Friday. There are some changes to our usual timetable. In place of the normal classes is just the one class @ 9:30am. If you were unable to get in to the class, treat it either as an active recovery day (get out and use that fitness in a run or swim or a game of forty, etc). Or better yet have a rest day, reflects what the day represents and enjoy time with your family & friends. Remember to always listen to your body. If you're feeling worse for wear sub out one of the tasks today and get some mobility in.
A): Strict Pull Up, 5 x 5 (Aim is to go for unbroken sets)   Form tips: - Get those lats & shoulders active. - Thumb AROUND the bar. - Chin all the over the top of the bar. - Pull yourself in toward the bar on your finish (you should theoretically be able to rest your chin on top of it). - Return to full lock out at the bottom. - No kipping!! - The aim is for all reps to be unbroken reps in each set. - If you start to break up the reps then try to rest no more than 20 seconds when inside of actual sets. - If you can legitimately do 5 sets of 5 unbroken, try doing strict chest to bar pull ups. Then add weight to the move.    
B): 10 minutes to find heaviest load in the following Clean Complex: 1 Power Clean 1 Hang Power Clean from the "Lo-Hang" (the barbell at 1" above knees) 1 Hang Power Clean from the "Hi-Hang" (the barbell at your pockets).
Notes & Form Tips: - This is a test of grip and positioning. Learn in the latter two reps where your position should be at with regards to the barbell itself. - At the Lo-Hang you gotta get right over it and EXPLODE UP!! Open those Hips, Shrug those traps! - On all three reps you will need to pull yourself under the barbell (ever more important on the Hi-Hang). Failure to do so will result in most likely a reverse curl kinda action, and just not gravy man! - Feet start at hip width apart, ending/landing somewhere more akin to your squatting stance. Move those feet!! - If you need any pointers on this during Open Gym, come grab a coach and we will get you going.   Enjoy 🙂
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Work out of the day
WOD

Rooftop of Dreams
ROD

Back for more?
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