11.21.18- No 6:30pm tonight

Warm Up
3 sets of
Run/Row/Bike 200m
10 goblet curtsy squats https://www.youtube.com/watch?v=xClhGjz7p0A
6 half kneeling single arm KB press/arm
*increase effort each round*


4 sets of 6-8 reps
RNT (Reactive Neuromuscular Training) split squat
start with no weight and try to build light DB load each hand
 
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
 
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot

Primer: shoulder warm up

https://www.instagram.com/p/BkA3pfABgep/?taken-by=marcusfilly


Clean Primer:
4 sets of the complex at 35%of 1RM power clean
1 clean pull
3 tall cleans
1 hang power clean
1 power clean


WOD
For Time
12 squat cleans 135/95
12 power cleans 135/95
9 squat cleans 165/115
9 power cleans 165/115
6 squat cleans 185/130
6 power cleans 185/130
3 squat cleans 205/145
3 power cleans 205/145

Intermediate barbell weights
95/65
135/95
165/105
185/125

Scaled barbell weights
75/55
95/65
115/75
135/95