ARFC 1.10.19

Announcements

Meta Church fundraiser this Saturday 10am-1pm. $20 donation for the workout however our members are not required to donate. We just want you to come out, workout and be apart of the community. Barbell Sweets will also be out

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Hip and shoulder mobility and stretch

Clean Barbell Warmup (No Measure)

Barbell Warm-up: 5 each

Good morning

Back Squat

Strict press

Front Squat

Stiff Leg Deadlift

Power Clean Prep:

From hi hang:

5 dip and shrug

5 elbows high and outside

5 muscle clean

5 power clean

From hang:

3 power clean

From Midshin:

3 power cleans

Metcon (No Measure)

Power Clean (30 minute EMOM : 1 rep)

Choose a weight that is moderate-heavy. Somewhere around 80% of 1 rep would be a good number.

Athletes can add/subtract weight as needed, but try to stay consistent across all 30 sets.

The goal today is to work high percentage weights for many reps, not looking to hit a PR today, but if it happens awesome!

Cool Down

Coaches choice mobility and cool down in remaining time

Share