Make sure to use our online performance tracker ->

There will not be open gym all week long due to set-up at P360 Crown Point.

Daily Challenge: “Dirty South”

Format: 2 Tiers, 40:00 cap

Extended Warm-Up: 3 Rounds

5 Clean Extensions @ working weight

Tier 1: 10 Rounds

5 Hang Cleans @ Light to Moderate Weight
80m Run (You want to be done in 15 – 20 minutes on this round)

Tier 2: 5 Rounds

150m Row
5 KB Cleans (1 @arm at a time)
5 MB Slams

Hang Clean Notes (Beginner)

  • Drive the hips back.
  • Jump and explode the bar to the shoulders.
  • Full extension of the hips and knees.
  • Quick drop underneath the barbell.
  • Load should be lighter today.  Should rep out 5 smooth reps and keep a pretty quick pace.

 

Hang Clean Notes (Advanced)

  • Starting with the feet chest width before each rep.  Toes pointed slightly out. By toeing out slightly, your knees are pre-aligned to squat effectively when receiving the barbell.
  • Before each rep, internally rotate the elbows to prevent premature bending of the elbows before the bar reaches the jumping point (top of the thighs).
  • Stomp the floor on the catch.

 

P360 Outdoor: “Butter Knife”

Times: 4:30, 5:30 and 6:30 pm (6:30 starting next week)
Format: 3 Rounds of Tabata Intevals

Rope waves x3
Sit ups x3
Burners x3
Burpees x3
Lunges x3
3 Rounds
———
750m sprint/walk finisher

Perform as many reps as you can in the time allotted.  The goal here is to push pace and keep moving. Working more than you are resting.

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