physical. 08/06/14

    Ajiah. 10-year-old band crawl (2013).
    Ajiah. 10-year-old band crawl (2013).

    High-hang power clean:

    5 x 5 @ 30-40% of power clean 1RM

    Hang power clean:

    7 x 3 @ 50-60% of power clean 1RM

    Rest as needed between sets. Today focuses on position, execution, fluidity. Pace and weight are distant seconds. Take time, make adjustments, work hard. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

    And then:

    100 reps “GYAOTG”

    Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor. Today, movement may vary in 20-rep increments if desired. They include:

    Rocking chair

    Hip-up (Elevator/ rocking chair hybrid)
    Front roll (From and back to standing)
    – Back roll (From and back to standing)