We are SO excited to announce that our December Athlete of the Month is…LaRae H!!!
LaRae is everything we hope for in a Hardware athlete and community member. She is hard working, coachable, positive, and always brings the fun. Anyone who has been in class with LaRae knows what a joy she is to have in the gym! Get to know LaRae by checking out her AOTM profile. Congratulations, LaRae!!!
FUNCTIONAL FITNESS
Solo, no partner today!
5 Rounds:
15 Kipping Pull Up
25 Calorie
15 Wall Balls
1:00 Rest
STANDARD: 14/10
RX: 20/14
SPORT: 30/16
COMPETITION: 30/20
OLYMPIC LIFTING
SNATCH LIFT:
A) Snatch Primer
Slow pull to knee with pause (BK) power snatch + OHS; 2+2; every :90 building with technique weights in 4 sets
B) Hang snatch (AK) + Hang snatch (BK) + snatch; 1+1+1; every :90 open with best of A and build gradually in 3 sets
Then:
Hang snatch (BK) + snatch; 1+1; every 2:00; build to best set in 5 sets
CLEAN & JERK LIFT:
A) Clean & Jerk Primer
Power clean + HSC + PJ; 1+1+1; every :90; build gradually not to exceed 65% 1 RM CJ for 4 sets
B) Squat clean + split jerk; every 2:00;
3 x 2+2; 65-75%
2 x 2+1; 75-85%
3 x 1+1; 85% and building