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Components

High Hang Power Clean ...

Sesame Street

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Workout

Thursday 5/12/22 WOD

Warm-up

What you need:
Barbell

-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob

Specific Prep
*Coach's Choice

Strength

High Hang Power Clean + Hang Power Clean (6x1)

-Building
(Record heaviest weight)

Alternate Options:
Power Clean complex?
- DB/KB//Odd object High hang +Hang power clean

Metcon

Sesame Street (AMRAP - Rounds and Reps)

12 min amrap:
6 Hang power cleans (135/95,185/125rx+)
12 T2B
400m run

Alternate Options:
Hang power cleans?
- DB/KB/Odd object Hang power clean
Toe to bar?
- Supine leg lifts
-Anchored sit ups
Run?
- 500m row
-:30 mountain climbers +:30 Jumping jacks x2

Cool Down

*Coach's Choice

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, May 12, 2022

Male Clients

1

Mohiuddin
Ahmed

5:30 PM (Indoor)

1 x 1 @ 225 lbs

2

Private

5:00 AM (Indoor)

1 x 1 @ 210 lbs

3

Jon
Collette

5:00 AM (Indoor)

1 x 1 @ 195 lbs

3

Michael
Cuthbert

7:00 AM (Indoor)

1 x 1 @ 195 lbs

4

Damon
Walsh

7:00 AM (Indoor)

1 x 1 @ 185 lbs

5

Brendan
Sheehan

7:00 AM (Indoor)

1 x 1 @ 175 lbs

5

Christopher
Lacasse

7:00 AM (Indoor)

1 x 1 @ 175 lbs

6

Dennis
Paoloni

5:30 PM (Indoor)

1 x 1 @ 165 lbs

7

Maqsood
Ahmed

7:00 AM (Indoor)

1 x 1 @ 155 lbs

7

Nate
Oram

6:00 AM (Indoor)

1 x 1 @ 155 lbs

7

Rui
Xu

5:30 PM (Indoor)

1 x 1 @ 155 lbs

8

Dan
McCarthy

12:00 PM (Indoor)

1 x 2 @ 145 lbs

9

KEITH
DEJESUS

12:00 PM (Indoor)

1 x 1 @ 140 lbs

10

Edward
Pearson

12:00 PM (Indoor)

6 x 1 @ 135 lbs

10

jonathan
crandall

4:00 PM (Indoor)

1 x 1 @ 135 lbs

11

Sam
Kaplan

7:00 AM (Indoor)

1 x 1 @ 115 lbs

12

Zubair
magdum

4:00 PM (Indoor)

1 x 1 @ 105 lbs

13

Carl
Donadio

7:00 AM (Indoor)

1 x 1 @ 65 lbs

1st time in long time

Female Clients

1

Helene
Desjardins

5:30 PM (Indoor)

1 x 1 @ 145 lbs

2

Gina
Richard

5:00 AM (Indoor)

1 x 1 @ 140 lbs

3

Lisa
Zancewicz

5:00 AM (Indoor)

1 x 1 @ 125 lbs

3

Prika
Silva

5:00 AM (Indoor)

1 x 1 @ 125 lbs

4

Nicole
Croteau

9:00 AM (Virtual)

1 x 1 @ 115 lbs

5

Liz
Nasser

5:00 AM (Indoor)

1 x 1 @ 110 lbs

5

Simony
Cardoso

4:00 PM (Indoor)

1 x 1 @ 110 lbs

6

Hanah
Conlan

5:30 PM (Indoor)

1 x 1 @ 105 lbs

7

Maria
Maynard

5:00 AM (Indoor)

1 x 1 @ 100 lbs

7

Nicole
St.Pierre

5:00 AM (Indoor)

1 x 1 @ 100 lbs

8

Peg
Kinsman

9:00 AM (Indoor)

1 x 1 @ 95 lbs

655/65/75/85/90/95

9

Briana
DeWolfe

12:00 PM (Indoor)

1 x 1 @ 90 lbs

10

Jean
Hanks

9:00 AM (Virtual)

1 x 1 @ 85 lbs

11

Amy
Costello

5:00 AM (Indoor)

1 x 1 @ 80 lbs

11

Dani
Donadio

4:00 PM (Indoor)

1 x 1 @ 80 lbs

11

Julia
Rissmiller

5:00 AM (Indoor)

1 x 1 @ 80 lbs

11

Rebecca
Welch

7:00 AM (Indoor)

1 x 1 @ 80 lbs

Stitches

12

Carolyn
Keiper

9:00 AM (Indoor)

1 x 1 @ 75 lbs

13

Sana
Maqsood

9:00 AM (Indoor)

1 x 1 @ 73 lbs

14

Marybeth
Costello

5:30 PM (Indoor)

1 x 1 @ 70 lbs

Didn’t build much, trying to work on technique

14

Qin
Sun

7:00 AM (Indoor)

1 x 1 @ 70 lbs

15

Shana
Doiron

6:00 AM (Virtual)

1 x 1 @ 60 lbs

16

Cheryl
Kaplan

6:00 AM (Indoor)

1 x 1 @ 55 lbs

17

Vangie
Cleversey

7:00 AM (Virtual)

2 x 1 @ 20 lbs

Dumbbells. 25 still a bit much