Day 7: Training Log

Warm up / Preparation:

• Run 400m
• 6 lunge step – 6 A-skip – 6 push ups – 6 C-skip – 6 shuffle jacks (3 each direction)
• Opener/closer walk x 10 each
• leg swings in 2 planes each leg (demo provided)
• 5 pull ups, any variety.  If you need a band, demo will be provided.
• any rollers or stretching you need

Skill: Hang cleans

• Drills, positioning, safety, spotter responsibilities, bails.  We will practice all of these.
• Demonstrate 5 x hang clean form
• Work with empty bar or body bar until you are confident enough to scale up
• No official workout today… practice hang cleans, work on pull up skill or anything else we have covered this week…
• Toes to Bar demo
• Bring any questions you may have…

Core strength

• 25 sit ups – 1:00 plank – 25 sit ups – 10 Russian twists

Notes:

I found hang cleans to be the perfect exercise for me. It requires leg strength aswell as core strength. Also, you need to be quick to get under the bar. I think the most difficult part is being quick enough to get underneath the bar.

The hang clean is an all around exercise; meaning it is good for a lot of muscle groups. By  improving you hang cleans, you could also be improving lots of different exercises at the same time.