Although the video demonstrates a CLUSTER with a pair of kettlebells, you’ll be using a barbell (or dumbbells if you need to modify) for today’s workout.
a CLUSTER = a SQUAT CLEAN + a THRUSTER. Appa likes them.
WORKOUT for Monday 6/21/2021
Warmup
AMRAP in 12:00
2 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1 round of DT, building in weight (12 deadlifts, 9 hang power cleans, 6 push jerks)
then the handstand pushup ladder: 4 rounds of 1-2-1 reps
MetCon
3 rounds for time:
35 calorie row
25 clusters, 30/40kg
15 bar muscle-ups
As Washington state approaches June 30th, the deadline to full reopen, we’ll be doing our best to continue providing our athletes the best experience possible.
When all athletes in a class are fully-vaccinated, meaning 100% of all those in the gym are at least two weeks out from their second Pfizer/Modera or single J&J, then that class can go MASK-OPTIONAL. If a class can be mask-optional, the coach will announce it during or after your warm-up. If there’s no announcement, then we are not at 100%. We still require masks upon entry to the gym.
When we believe we can increase class capacity due to high attendance, then we may move to a Single-Occupant Lane / Open-Lane format:
– SINGLE-OCCUPANT: one athlete per lane (A through E or 1 through 6).
– OPEN-LANE: no specific lanes (just as we operated before the pandemic), with athletes being mindful of physical distance.
There may be instances where both formats (Single-Occupant and Open-Lane Mask-Optional classes) can happen, so be mindful of the class format when you RSVP via PushPress and before attending.
CompEx will start this Saturday as a dual Single-Occupant/Open Lane and will continue this format moving forward, including Tuesday and Thursday mornings.
CONDITIONING for Thursday 6/17/2021
CONFIRMATION
EMOM x 21:00
– 21 (kettlebell) high pulls
– 14 (kettlebell-facing) burpees
– 14 (kettlebell) swings
Adjust the volume as needed depending on your equipment. Goal is to work just past the :30 mark of every minute, resting and catching your breath before the next minute’s exercises. Post results to comments!
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If you have a kettlebell at home you can emulate the wall ball movement with this substitute:
Swing and release, pressing down on the handle so the bell flips toward you. Catch with open palms in a front rack position then squat down. After coming all the back up press your arms to lockout as you toss the bell up and out. Grab the handle and ride it down between the legs to the high crotch catch and repeat.
Obviously, don’t try it indoors if you’re not comfortable with the hand-release. It’s a great exercise to challenge not only your stamina, but to your hand-eye coordination.
WORKOUT for Monday 6/14/2021
Warmup
Perform 5-8 reps of each until told otherwise:
– 3-part pausing muscle clean
– Push press
– Good morning
– Bent-over row
– Burpee over bar
then the HSPU Strength Ladder: 4x 1-2-1
Strength
Thruster max in 10:00
Conditioning
Kinda “16point4”
AMRAP in 15:00
55 deadlifts, 50/75/110kg
55 bell ball, 8/14/20lbs
55 calorie row
55 HSPU/Z-press
