October 23, 2013

ASHLEE REPRESENTING AT THE OC THROWDOWN QUALIFIER

ASHLEY VS. BECCA VOIGT

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NLI COMPETITION THIS SATURDAY @8am

1500 South Anaheim Blvd.

Anaheim, CA

Come out and cheer on Team RXD.

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NUTRITION 101 CLINIC:

FRIDAY @7AM

There will be a second clinic on Tuesday at 7pm, if you can’t get there on Friday.

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STRENGTH:

Front Squat

Build to a HEAVY 1 rep

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WOD:

CLEAN COMPLEX

Fitness: 4 sets

Performance: 6 sets

1. High Hang Squat Clean + Hang Squat Clean +Squat Clean +Push Press
2. High Hang Squat Clean + Hang Squat Clean +Squat Clean +Push Jerk
3. High Hang Squat Clean + Hang Squat Clean +Squat Clean +Split Jerk

One set consists of 1-2-3.

Fitness drop bar after overhead movement and get back on it.  Performance, try to hold on to that bar.  Build to a heavy.

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Supplemental Performance Training

5 minutes of HS practice.

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AMRAP 5 minutes:

HS Walk 25 feet

5 burpees

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AMRAP 5 minutes:

1 rope climb

8 pistols, alternating