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Saturday, March 22nd, 2014

Health, Fitness & Performance:
A. 5 sets:
Front squat 3-4 reps
Handstand 30-45 sec
B. EMOTM for 14 min:
Odd: 1 round bear complex
Even: 6-8 alternating monkey hangs

Coach’s T ips

For Part A, please alternate between front squats and handstand skill work.  For today’s front squats there is no tempo but I encourage you to aim for full range of motion, ass to grass, while still staying in a solid upright position and really get in and out of the hole fast. This will help with your olympic lifts. For handstands, you have several options, ranging from wall walks to holding a wall facing perfectly hollow open shoulder handstand, to working on kicking up or tuck hoping up into a freestanding handstand.  Part B is every minute on the minute, the bear complex is 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press from behind the neck. These movements can be strung together into a squat clean to thruster into a back rack thruster or you can keep the movements separate, your choice.  You can adjust the weight per set, as needed. Please see below for a video of monkey hangs.  These helps with your grip and shoulder stability.  Please make sure that you keep shoulders back and down as you do these.  Start with just an active hang with both hands, then try to just open up one hand and if that feels ok and you can still keep  your shoulder active on the hanging arm, try to totally remove one hand from the bar and touch your hip or thigh, you can also keep the second arm out in front of you, which will help with balance.  You will want to keep you core very active in a nice hollow body position when doing these, you can do much better than the guy in the video! Feel free to scale back to an active hang if you are more comfortable with this.  More advanced athletes can spin around 180 degrees once they let go with one hand, just play around with this and have fun.



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